I’m 5’2", weighing around 158 lbs, and I’m a 32-year-old woman. I’ve heard so many different recommendations for protein intake. Some people say half your weight, others say 1.5 times your weight. I’ve seen numbers from 60g to 200g per day, and it’s really confusing.
People throw out advice based on almost nothing. The science hasn’t given a clear answer on the best amount of protein for body composition. From what I’ve seen, somewhere between 0.5-0.8 grams per pound of body weight seems beneficial. Here’s a detailed look at the research: https://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/
For dieting, more protein can help with hunger. There’s no real downside to higher protein unless it gets extreme. Personally, I’d aim for around 100-120g per day. A bit more is fine too.
Cameron said:
@Fife
That’s actually what I’ve been trying for, about 30g per meal. Thanks for the info.
Makes sense. And just a heads-up, focusing on weightlifting and quality sleep is going to help a lot more than perfecting the protein numbers unless you’re really low.
edit: lifting and good rest help keep muscle while losing fat.
@Fife
As a mom of three kids under 7 with hEDS and POTS, lifting weights is hard. Most exercises trigger symptoms, and I’m not keen on dislocating my joints even more, lol. I wish I could be a Muscle Monarch XD.
@Cameron
That’s totally okay if lifting isn’t an option! Just try what’s manageable. I started lifting last year at 36, and I wish I’d done it sooner. Any small bit of resistance work might be good for you, and it can feel really nice.
@Fife
I was doing physical therapy while pregnant with my last kiddo, and resistance training left me sore for days after a 20-minute session. It’s crazy because I used to be a 2nd-degree black belt, and now I have days where I need a cane to get around from pain.
I’m 5’2, 132 lbs, not super muscular and small-boned but very active. I stick to 75-100g daily, and it works for me. My dietitian suggested 0.6-0.8g of protein per lb of normal BMI weight, aiming higher on active days.
I used 120 lbs as my target, meaning I need at least 72g per day. I sometimes go up to 120g on marathon days or when I want more for satisfaction. If you’re more muscular, you might go higher. A smaller frame might go lower if you’re more sedentary.
Basically, protein supports muscle and connective tissue, so adjusting for body composition and activity helps.
@Ozzy
I’m not that active, and marathons are a no-go for me with hEDS. So is “Normal” BMI what I’m supposed to weigh for my height?
Cameron said:
@Ozzy
I’m not that active, and marathons are a no-go for me with hEDS. So is “Normal” BMI what I’m supposed to weigh for my height?
Yeah, pretty much. BMI isn’t perfect though; muscle or bone structure can affect it. But if you’re fairly average in frame, just pick a healthy weight for your height and go with that. Maybe aim for 75g if you’re not very active or muscular. It doesn’t have to be exact.
I’m 5’2, 160 lbs, currently trying to lose weight, aiming for 120g daily. I also do strength training to build muscle. I’ve eaten around 120-130g of protein daily for years, even with on-and-off weight changes throughout adulthood.
Depends on your goals. For muscle growth, 1g per lb of body weight works. If not, 0.6-0.8g per lb is a solid target.
I’m about your size, and I go for around 90g daily. I’m recovering from long-COVID, so my activity level has increased. More protein seems to help, especially if I eat enough to maintain my weight on active days.
The Chronometer app is great for tracking goals and intake.
CDC says the bare minimum for a given weight, which can be confusing. They give a range for calorie intake that should be protein. For example, at my 5’8 and 200 lbs, they suggest 55-193g daily.
Nuri said:
CDC says the bare minimum for a given weight, which can be confusing. They give a range for calorie intake that should be protein. For example, at my 5’8 and 200 lbs, they suggest 55-193g daily.
47g of protein is literally just one 5oz chicken breast. No way am I going to eat only a chicken breast all day. That feels like going back to restrictive eating, which I’m not interested in.
@Cameron
I didn’t mean that’s all you should eat! It’s just a minimum. The CDC’s recommendation does sound low though, and 100g seems more doable. Trying to match your weight in protein is tough while balancing other food groups. And no one here’s said to go over 150g unless you’re lifting.