Calorie and Protein Intake Suggestions

[gonnabskinny]

I am trying to figure out where my calorie intake and my protein intake should be. I feel comfortable eating in the 1800-2000 calorie range, but my weight loss has been slowing considerably, but I don't think I can or should go lower than that range. Last week I actually raised my calorie intake and I gained weight. My base BMR is 2376 and I am burning about another 400 calories per day in exercise, but have a sedentary desk job. I am working out every day, 35 minutes of cardio and about 20 minutes of weight workout (alternating upper and lower body weights). Currently I am on OWL rung 2 and keeping my carbs right around the 30 mark and my ratios at my current calorie intake seem about right and are averaging 60% fat, 30% protein, and 10% carbs. and averaged between 120-130 grams of protein. According to what I read here, an average exerciser should be getting a minimum of 1.2 grams per km of body weight, which means that I would need to take in another 100 grams of protein. Is that possible? Maybe it should be 1.2 grams of target weight, not current weight? If that's the case, then current protein grams are about right.

What are your thoughts?

[ValidRouge]

Re: Calorie and Protein Intake Suggestions

Keep in mind that those recommendations are 1.2 grams of protein per kilogram of body weight. So, if you go to google.com and type in "kilograms in 276 pounds" it returns 125 kilograms. 1.2 * 125 = 150 grams of protein per day. That's for someone who exercises daily. Tread carefully and honestly with yourself here. I know that there are some people on this site who are hard core exercisers exercising 45mins to an hour or MORE 6 days a week, week in and week out. Those are the ones who this figure applies to. I have friends however, who show up for 30-45 minutes at the gym 2-3 days a week and can carry on long and involved conversations during their entire workout and never break a sweat. They cannot consider themselves a regular exerciser...even though in *their* minds they do.....just something to ponder.

This can totally backfire on you. If you aren't exercising enough to warrant the extra protein, your body will convert it to glucose and then store it as fat. Totally defeating your purpose.

[gonnabskinny]

Re: Calorie and Protein Intake Suggestions

Thanks Joy! I exercise seven days a week and it includes a minimum of 35 minutes cardio. I also do weights for another 20 minutes six of those days, alternating upper and lower body workouts. I figure my cardio is probably in the moderate range, but I do max out at the top end of the cardio heart rate. Sounds like I am in the right range keeping my protein right about where it is at and maybe could go up just a little bit.

[ValidRouge]

Re: Calorie and Protein Intake Suggestions

You're welcome. Good for you for being dedicated to your exercise.