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How much protein in grams do I need at 74 kg on 900 kcal a day?

Asked 23 May 2024Modified 2.0 years agoViewed 29k times
27

Stated plainly: 74 kg · 900 kcal.

I have worked this out and I would like someone to find the error, because I suspect there is one.

My working so far, for the record, is below, and I am fairly sure the error is in the unit conversion rather than the algebra.

Is my approach right even if my number is wrong?

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askeddermot_kiely14k1723 May 2024
8This should probably be in the site help pages rather than buried in an answer. – Dr_Signe_Baldursdottir 2 months ago
7Good answer, but the confidence interval in the cited trial is wider than implied. – harriet_lonsdale 15 days ago
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3 Answers

Accepted answer first, then by votes
86

Accepted answer

Start with the arithmetic, because the answer to the practical question is usually a number and the number is usually achievable.

Absolute strength holds up better than scale weight during a deficit for a straightforward reason: strength is substantially neural and skill-based, and the contractile tissue you retain is being trained harder relative to its size. Grip strength and repetition maxima are therefore lagging indicators of muscle loss rather than leading ones, which is an argument for measuring both.

Put another way, protein target, worked: at 88 kg, a target of 1.6 g/kg is 88 × 1.6 = 141 g per day. Spread across three eating occasions that is roughly 47 g each, and the leucine threshold for a maximal muscle protein synthetic response is met at around 2.5 to 3 g of leucine, which corresponds to roughly 30 to 40 g of a high-quality protein. So three meals at 40 g plus one 25 g snack gets you to 145 g and clears the per-meal threshold each time. On 900 kcal that leaves about 340 kcal for everything else, which is the actual constraint.

The evidence for a higher protein intake preserving lean mass during an energy deficit is reasonably strong in resistance-trained populations and weaker in sedentary ones, with the meta-analytic estimates supporting intakes in the region of 1.6 g/kg over lower intakes when training is present[1].

The limitation of the arithmetic is that it assumes intake is being measured accurately, and self-reported intake is systematically underestimated by a substantial margin.

The plateau is arithmetic. Treat it as arithmetic and the response follows.

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answered · acceptedkwn_analytical89k2483 Jul 2024
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77

The distinction that resolves this is between proportional loss and functional loss. Losing lean mass in proportion to total mass is what happens in every weight loss intervention. Losing function is not, and function is measurable.

Food noise returning is not obviously tolerance. Receptor desensitisation is one hypothesis; a second is that the initial effect was partly novelty and partly the steep early deficit, and a third is that intake has drifted upward and the signal is being outcompeted rather than weakened. The three make different predictions about what a dose increase would do.

On the detail: cardio does not interfere with lean-mass retention at the volumes anyone here is doing; the interference effect in the literature appears at high concurrent volumes in trained athletes. What cardio does at a large deficit is add to the deficit, which is either the point or a problem depending on the objective.

Two resistance sessions a week and a protein target you actually hit will do more than any refinement beyond them.

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answereds_bhattacharya42k3822 Jun 2024
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A plateau at four to six months is the expected shape of the curve, not a failure of it. Energy expenditure falls with mass, and the deficit closes itself unless intake falls further.

The minimum effective resistance-training dose in a deficit is lower than most programmes assume. Two sessions a week covering the major movement patterns, with loads taken close to failure, is sufficient to retain most of what would otherwise be lost. Volume beyond that adds recovery cost that a large energy deficit is poorly placed to pay.

Worth being precise here: hydration state moves a DEXA lean-mass figure directly, because the algorithm assigns water to the lean compartment. Scanning fasted, at the same time of day, before training and without a recent high-carbohydrate day is the difference between a comparable sequence and a noisy one. Bioelectrical impedance is far more sensitive to hydration again, which is why its trend is unusable at this timescale.

The STEP 1 extension reported substantial regain in the year after treatment withdrawal, with weight and cardiometabolic variables trending back toward baseline[1].

Measure strength as well as mass. It is cheaper, it is less noisy, and it is closer to what you actually care about.

edited 31 Jul 2024 by Dr_Rosalind_Achebe — fixed an arithmetic slip in the third paragraph

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answeredDr_Rosalind_Achebe90k15815 Jul 2024
8I would add a sentence about sterility here, since it is the thing people skip. – Dr_Fatima_Belkacem 19 days ago
7The placebo-arm figure is the part everyone omits. – plunger_stop 9 months ago
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