Help! Protein Requirements

[Peachy]

I have the pplp book, but I originally used PP. I want to know what my protein requirements are according to my LBM. I am 5'5", 182 lb. female, 38% bf, which makes my LBM about 113. Yes -- that's 69lbs of fat. Can anyone tell me what the multiplier is -- or just plain calculate it for me? The PPLP says 34 grams, but that seems high for such a low LBM. Thanks.:)

[belleadonna]

According to what I have read, you are supposed to eat 1/2 to 1 gram of protein for each lb of LBM. So if your LBM is 113, you should be eating between 60-110 grams of protein a day.

I lift weights so I go for the upper range. If you are not doing that or alot of exercise, you can do anywhere toward the lower range.

Someone else can weigh in on this (no pun intended) cause I may be wrong.

[Gaelen]

Peachy, in the 'Getting Started' forum is a thread with lots of different calculators. The verdict from those who've tried many is that the one at the Wake Forest Baptist University Medical Center will give you a protein minimum requirement based on LBM which appears to be closest to the actual calcs from the original PP book.

It's the first link in this thread:
http://www.proteinpower.com/forum/showthread.php?t=15

[Mitra]

Peachy, I'm away from home at the moment, and don't have my books with me, but from memory I think the multiplier is about 0.6 or 0.7 for most people (for light to moderate activity levels). More if you're extremely active.

[LisaS]

102 g PRO / day seems reasonable to me for 113 lb LBM - it is a minimum, you could easily have 120-150 or more and not have any problems.

[maxlharris]

I have the pplp book, but I originally used PP. I want to know what my protein requirements are according to my LBM. I am 5'5", 182 lb. female, 38% bf, which makes my LBM about 113. Yes -- that's 69lbs of fat. Can anyone tell me what the multiplier is -- or just plain calculate it for me? The PPLP says 34 grams, but that seems high for such a low LBM. Thanks.:)

If you are sedentary, .5. If you are average, .6. If you are active, .7. If you workout out a lot, .8. If you're training for competitive sports, .9. So,

113/10 = 11.3
11.3 * 5 (couch bound) = ~57
57+11.3 (lightly active) = ~68
68+11.3 (active) = 71
71+11.3 (very active) = 82
82+11.3 (athletic) = 93

Note: if you are 40% overweight or more, you get to step up an activity level. Lemme estimate a 20% target body fat. That's 113+(11.3*2) = 136. You're not 40% overweight, so no need to note it.

Note: Keep in mind, it's a suggestion towards a minimum, not a target for the total.

[Peachy]

Thank you everybody! That seems more doable for me. You are the best!