How Many Grams Per Day?

[AshleyMarie]

I was told by Dr. Miranda that I should shoot for 1000-1200 calories per day. Does anyone know how many grams of carbs, protein and fats we should aim for?

[Lindsay]

40carb/40pro/20fat

divide your calories up with that calculation.

in another post of mine, i broke down the # of cal's in 1g of pro/fat & carbs.

[AshleyMarie]

40carb/40pro/20fat

divide your calories up with that calculation.

in another post of mine, i broke down the # of cal's in 1g of pro/fat & carbs.

Thanks Lindsay!

[BandDiva]

FYI:You may need more protein. If you get headachy or dizzy, increase it. I can't function unless I have 60 and I normally do about 80.

I would recommend figuring it up. I got this off google

What is protein? How much protein do we need? Is it possible to eat too much protein? These are important questions for people following a low carb way of eating, who usually are replacing part of their carbohydrate intake with protein.

What is protein?

Protein is one of the basic building blocks of the human body, being about 16 percent of our total body weight. Muscle, hair, skin, and connective tissue are mainly made up of protein. However, protein plays a major role in all of the cells and most of the fluids in our bodies. In addition, many of our bodies' important chemicals -- enzymes, hormones, neurotransmitters, and even our DNA -- are at least partially made up of protein. Although our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.

Proteins are made up of smaller units called amino acids. Our bodies cannot manufacture nine amino acids, so it is important to include all these amino acids in our diets. Animal proteins such as meat, eggs, and dairy products have all the amino acids, and many plants have some of them. Learn more about amino acids in our diet.

How much protein do we need?

Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person, 92 grams.

Another way to compute protein needs has to do with lean body mass. This method is discussed in the Zone Diet and Protein Power books. Learn About This Method

Do people who exercise need more protein?

Although it is controversial, there is evidence that people engaging in endurance exercise (such as long distance running) or heavy resistive exercise (such as body building) can benefit from additional protein in their diets. One prominent researcher in the field recommends 1.2 to 1.4 grams per kilogram of body weight per day for endurance exercisers and 1.7 to 1.8 grams per kg per day for heavy strength training.

But shouldn’t protein intake be a percentage of total calories?

Quite a few programs and nutritionists quote percentage of calories, usually in the range of 10 percent to 20 percent, as a way to figure out how much protein a person needs to consume daily. This is a rough estimate of a person's minimum protein needs. It works because usually larger and more active people need more calories, so the more calories they need, the more protein they will get.

Where this falls down is when people are eating diets which are lower in calories for any reason, conscious or not. People who are ill or losing weight, for example, do not need less protein just because they are eating fewer calories.

What happens if we don’t eat enough protein?

Unlike fat and glucose, our body has little capacity to store protein. If we were to stop eating protein, our body would start to break down muscle for its needs within a day or so.

Is it OK to eat a lot more protein than the minimum recommendations?

This is the crucial question for people on diets which are higher in protein than usual, as low-carb diets tend to be. In a review of the research, the National Academy of Sciences reported that the only known danger from high protein diets is for individuals with kidney disease. After careful study, they recommend that 10 percent to 35 percent of daily calories come from protein. They point out that increased protein could be helpful in treating obesity. There is also accumulating evidence that extra protein may help prevent osteoporosis.

Extra protein can be broken down into glucose in a process called gluconeogenesis. On low carb diets, this happens continually. One benefit of obtaining glucose from protein is that it is absorbed into the bloodstream very slowly, so it doesn’t cause a rapid blood sugar increase.

[tootsie_lou]

Wow, Dana!! Great post--thanks for all the good information! I'm printing this out for a friend. Thank you!

[BandDiva]

Wow, Dana!! Great post--thanks for all the good information! I'm printing this out for a friend. Thank you!

You are welcome! I just do not believe the standard 40-60 grams will do. Like I said, I literally feel like crap if I don't get enough. By these calculations, I need 90 a day!!! I feel the best when my protein levels are up & the protein comes from meat/bean sources. I am now limiting myself to 2 protein drinks a day. The rest comes from my food.

[mona-camille]

You are welcome! I just do not believe the standard 40-60 grams will do. Like I said, I literally feel like crap if I don't get enough. By these calculations, I need 90 a day!!! I feel the best when my protein levels are up & the protein comes from meat/bean sources. I am now limiting myself to 2 protein drinks a day. The rest comes from my food.

I agree, 40 is not enough at all. In fact, according to the US Food pyramid guidelines, women need a minimum of 46. The amount of 40 is for small children. And that is if you are of normal weight. Heavier people need more, but according to Dr. Miranda, not too much. It's a hard question and I think it should be very individualized. According to Dr. Miranda and the nutritionist I am currently working with, for me, protein should fall between 60 and 90 grams a day. No more than 90 or then the protein begins to be stored as fat.

[BandDiva]

I agree, 40 is not enough at all. In fact, according to the US Food pyramid guidelines, women need a minimum of 46. The amount of 40 is for small children. And that is if you are of normal weight. Heavier people need more, but according to Dr. Miranda, not too much. It's a hard question and I think it should be very individualized. According to Dr. Miranda and the nutritionist I am currently working with, for me, protein should fall between 60 and 90 grams a day. No more than 90 or then the protein begins to be stored as fat.

I agree Mona, my trainer told me a healthy amount for me is 80 (at this current weight).