erikahollister's Journal, 16 Sep 21

Adds up quick without realizing it sometimes…8oz chicken breast, two eggs, one can of tuna, one scoop whey protein, 5oz Greek yogurt…you’d be surprised. 

I cut way back on fat. eat chicken and fish egg whites .there low cal and high protein  

that is still alot of protein  

.8 to 1.5 gr per Kilo is the right amount. A lot of people are thinking pounds in weight but are wrong. 2.2 pounds per kilo, so you have to divide your number by 2.2. The amount per kilo is based on your workouts. Muscle building requires more. 

😂😆🤣 Erika just eat and don't overcomplicate things.  

Too much protein can spike insulin too. I love eggs! I could eat them with both my meals. The organic cage free expensive ones. Good luck.  

I like the 1g per kg recommendation. I feel better when I make sure to get protein but The 1g per lb is too high for me as someone who prefers veg food to meat. I do eat protein powder, beans, eggs, cottage cheese, fish…. 

Prioritize protein, but don't let a number control you. For me, I find that when I shoot for 100 g of protein a day, it helps me stay on track, so around a 33%/33%/33% split of protein, carbs, and fat. For others it might be different. Experiment, and keep noting how different splits make you feel, and how they help or hurt your adherance. 

Different sites give different totals but I have heard 1 gram protein for 1 kilogram of weight and that makes sense to me since the measurements are the same system. so, you would go for 70 grams per day, which is what I try to shoot for myself. 

I too try to eat around 70g, never less than 60 or more than 80. Excess protein turns to glucose and I don’t want that!!! But more protein may be necessary if you are doing high intensity workouts everyday. I googled up a great article last week about how to balance fats, carbs, and protein based on you BMI and age. You may want to check it out. 😎 

“Ideal” weight is a calculation. For women, 5’ = 100 lbs, adding 5 lbs per inch. For example, ideal weight for 5’5” is 125 lbs. While 155 maybe your goal and what you feel is ideal for you, I believe the calculation is what is meant as ideal as far as protein consumption. 

I am not sure what WOE you follow but...eggs, cottage cheese, Greek yogurt, protein powder, tuna, chicken, turkey, salmon, some nuts, etc. make up my protein most days. Instead of worrying about grams, I look for percentages in the macros and shoot for over 30 to 35% protein of my total calories in a day. 

eat 30-45g of protein each meal breakfast, lunch, and dinner. If your still under eat a protein snack between keals 

Well, that brought on a storm of advice! Much of it conflicting -- Ha ha of course! I'll continue my personal experiments. Meanwhile, I had a 24 hour carb up while visiting with my granddaughter. Fruit, squash and a tortilla, so my weight will be up tomorrow before I settle back into ketosis. 

I don't eat much meat so I try for 40 grams of protein minimum and hope for around 65 grams. My doctor told me, that for me 40 grams is enough. I get it mostly from dairy - 12 ounces of fat free milk has 12 grams of protein. 2 eggs for breakfast along with the milk brings the breakfast total to 24 grams. Then I just work on another 20 grams - string cheese, raw almonds usually gets me to 40. If I happen to have tuna or chicken it makes it much easier. I don't eat much red meat.  

I've followed the .8-1.2 gram of protein per LEAN MASS, meaning you need to know your BF% and minus it off. What's left is what to figure your protein intake on. When I first started losing weight I ate way too low of protein and lost muscle, which sucked!  

I just noticed you mentioned ketosis. If you are eating low carb, check out Ketogains website. They have a lot of good info... 

https://www.myprotein.com/thezone/nutrition/daily-protein-intake-for-women/ 

https://www.livestrong.com/article/432439-how-many-grams-of-protein-per-kilogram-of-body-weight/ 

https://www.calculator.net/protein-calculator.html