I found a weight loss and body building diet that says to consume 1 gram of protein per pound of body weight. The research I've done said protein should only equal 75% of caloric intake. I've had gout before (ironically when I was younger) and am concerned about the effect on my kidneys that too much protein might have.

I'm not looking to become super bulked or huge. I'm old (55) and it's not like I'll be competing or have a need to be super strong. I just want to lose some stomach flab and become really toned. Ok, super shredded if I can, but just not huge. I'm not even sure I should be doing this at all at my age. Is it even possible to get 6 pack abs and really good muscle definition at 55? Should I just forget about the working out and concentrate only on losing stomach flab? How much daily protein is safe?

Thanks,

I've been sitting on the couch for about 6 hours and farted right when I sat down. My dog is sitting next to me and when I get up he will be smelling quite an old fart.

Also: FAQ

I'm an old fart but there's a lot of others that know this stuff better than me.

I can only tell you what my experience is. I'm skinny fat and always have been. My body really wants me to be skinny fat and I really have to be hardcore about my diet to move that spare tire much.

But listen to what the forum experts tell you.

lol'd

Not sure why. If you Google "how much protein do you need", the first 2 hits show no more than 52g per day. Yesterday, I had 151g on 1350 calories. This is why I'm so concerned and trying to get info here ASAP before I continue.

The thing is, there's so much conflicting information out there. I did read the FAQ here and I'm not sure I understood this right:

(2) Eat adequate protein (1-1.5g/lb lean body mass)

Does this mean 1g of protein per pound of body weight is ok? I don't know a lot of fitness terminology or what lean body mass is.

Not sure about old, but plenty of farts from the widespread br0tein powder consumption.

I lol'd because your posts were contradictory.

1g protein/lb bodyweight is generally a good goal, for lifters. I wouldn't say necessarily for old farts, but w/e.

Then you go and say you've researched that 75% of your calories should be protein. So if you're eating 1350 calories/day, you're going to want 340g protein. Do you see why this is absurd?

1. You're only really going to get muscular if you lift. Do you want to lift?
2. You're not really harming yourself be eating a lot of lean protein, as long as you're not doing it to caloric excess, but...
3. Don't give yourself scurvy.

This is from the lactose intolerant crowd who refuses to acknowledge it.

Got it. I mis typed. Obv I meant .075. Sorry.

7.5% of your calories is probably too low.

Thanks. I do want to get toned w definition, so yes it's going to require some lifting. My point was I don't want to become huge. I want to remain thin or lithe more like a swimmer, than a linebacker. Thanks again.

understood

and yea, this

most people here probably get between 20-40% protein. I would recommend a minimum of 20% for 'old farts'

So for a 1350 calorie diet, 270g of protein?! Sorry if I'm being dumb and not calculating that right. But that seems an insane amount of protein. Even the body building website suggested 1g per pound of body weight and I'm here asking if that's excessive.

The bottom line is that so far, no one seems to think 150g is too much for someone weighing 150lbs and looking to lose weight and build muscle (and who is not in their prime 20's in age). So I think my question has been answered. I really appreciate the help!

each gram of protein gives you 4 calories.

so if you want 20% protein, take 1350 x 0.2 and divide by 4 = 67g of protein

anywhere between 60-150g protein is an acceptable amount, obviously the more the better but you still want to get a minimum amount of fat and carbs

I feel like you're missing something, because you multipled 1350 times 20% to get at your number. So what you actually calculated was "270 calories from protein" not "270 grams of protein". 270 calories of protein is 270/4 = 67.5 which to me is low.

The idea that you shouldn't eat more than 7.5% of your calories in protein is the most ridiculous health claim I think I've ever heard. That's well below the RDA.

1350 calories is not very much. I'm trying to lose a few pounds and I'm eating like 1900/day. Maybe you're pretty small, I dunno, but 1350 is probably not enough.

Oh, and "lean body mass" is all of your weight that isn't fat. So, let's say you're 25% body fat and weighed 100lb. You'd have 25lb of fat, and 75lb of muscle, so you'd eat 75-113g of protein.

You're only going to get big if you lift and eat.

What is your current height, weight, and activity level?

All this matters ^

fwiw, I eat about 250-300 grams of protein a day and have a relatively low amount of body fat. I'll be 50 in about 6 weeks. You probably dont want to eat as much protein as me though.

1. Regarding your kidney health; 1gram per pound of bw is on a conservative side and if you drink enough water through the day it should be perfectly safe (have to get more vitamins somehow (via food or suplements) if you drink a lot as you'll "empty" a lot of minerals&vitamins by pissing so much in a day

2. Regarding your fear of getting too huge; don't worry about it as it's really hard to get that way (natural anyhow), if it would be easy bodybuilders probably wouldn't compete im this and inject massive amounts of hormons into their bodies

3. Personal advice; you're of such age that your testosterone levels are way lower than at say at the age of 25, so it will be very hard to gain decent amount of muscles. This may impact on your drive when your busting your ass of at bb gyms, it may be wiser to focus on health/fun benefits rather than bodyfat percentage. In your shoes Id much rather join a conditioning gym, with this i mean certain well established group work outs where you have fun and exercise with other people (i could say crossfit but there is so many awful coaches at this that im afraid to recommend it). Or maybe some HIIT training twice a week and a sport of your choice once or twice per week (tenis, basketball, no contact martial arts, etc it doesnt really matter..)

Hope it helps, gl

Just under5'8", 150lbs, and small framed.

I think I'd like to lose 10 lbs (mostly from waist area. I know that in my 20's I was about 133lbs soaking wet. If someone told me back then that I'd ever be battling a beer gut I'd have laughed in their face. Alas, middle age is harder than I thought

I'd really appreciate if someone could recommend grams of protein and calorie amount for me given this information.

One last question: I thought carbs are bad. Don't I want as little carbs as possible to lose weight? Thanks.

This was very helpful thank you. I'm hoping my increased water intake will ward off any problems. Previously I know I didn't drink enough water. I'd literally go all day without consuming any liquids except for a glass with meals. I'm currently trying to drink 1/2 my body weight in ounces of water.

You're right that motivation is harder than it used to be, but looking good and seeing results is motivating. I probably should have mentioned that I'm a young 55 if that makes sense. I'm still an avid skier, very limber, and pretty much don't think or act my age. Thanks again.

Your estimated basal metabolic rate is ~ 1490 calories and your estimated breakeven calorie rate assuming you are lightly active is about ~ 2000 calories.

You only want to lose 10 pounds, so I would recommend shooting for about 0.5 pound per week loss. That means you want a weekly deficit of 1750 calories or 250 per day.

3500 calories per pound / 2 = 1750 calories or estimated 0.5 pounds per week loss

So to start plan on shooting for 1750 calories per day.

Twenty-five percent of your calories coming from protein is probably a pretty good number for you to shoot for, so about 110 grams per day.

(1750 daily calories * .25) / 4 calories per gram protein = 109.375 grams protein daily

Do this for a month or so, then adjust if necessary.


http://www.bmi-calculator.net/bmr-calculator/

I'm not sure I could even consume 1750 (good) calories if I tried. Yesterday I had 1368 and was forcing myself to finish meals. I suppose I could throw in an avocado, but I don't want empty calories.

This is my first time ever dieting and never realized how hard it is to balance everything. Once I know what I need to do it should get easier. I'm trying to find the right balance of calories, protein, and fat (=< 30%), while consuming as little sugar and carbs as possible.

So as long as I'm not starving and don't feel I need to eat it, is it OK to consume less calories if my protein intake is 140'ish? You guys have been really helpful. I appreciate it.