Can protein recommendations be based on LBM instead of BW (obesity)?

Nutrition Q&A [Moderated]
1

Hello Dr. Feigenbaum,

I recently read the caption on your latest Nutrition IG live on protein, stating that “Total dietary protein intake should fall between 1.6-3.1 grams per kilogram body weight per day, unless medically contraindicated.” I am 5’10, weigh 215 lb, waist circumference is about 39.5 inches, currently trying to lose weight. I usually struggle to get my protein intake in on a daily basis, mostly because I still live with my parents, they buy all the food and they are currently not willing to buy more lean sources of protein (including whey). We usually very fatty sources of protein at the house (steak, eggs, milk), so there comes a point where either my saturated fat intake exceeds 10% of my daily calories or I just eat more calories that I’m supposed to in order to get my recommended protein intake.

According to some online sources (Navy Method Body Fat calculator being the main one), I have about 160 lb of LBM, which is about 73 kg. I was wondering if I could get away with eating on the lower end of the protein recommendations BUT based on LBM instead of BW (I know you advise people who are trying to lose weight to aim for middle to higher end of recommendations, but I feel my current situation simply won’t allow it). So, do you think I could get away with eating 73 kg * 1.6 = 117 g protein per day, or something along those lines? Or would you recommend a different approach for someone in my situation?

I currently exceed the US aerobic guidelines and the lift weights 2-3 times per week.

2

A few thoughts here:

  1. I don’t think I’d use LBM as the protein guideline over total bodyweight unless someone’s BMI was > 40 or so.
  2. The bottom end of your protein recommendation is ~ 150g or so, which is what I’d recommend.
  3. Eggs can be lean protein sources if you consume the egg whites.
  4. You may be able to purchase relatively inexpensive sources of lean protein, e.g. tuna, chicken, greek yogurt, whey, etc.

That all being said, if you consumed 110-120g of protein per day you’d probably be hard pressed to note huge differences in LBM retention, strength gain, etc. Some? Maybe, maybe not.

-Jordan

3

Alright! Thanks so much for taking the time to answer :slight_smile: