Protein Recommendation Ranges for Fat Loss

Nutrition Q&A [Moderated]
1

Long time lurker, first time poster.

I was reading the forums, protein rec source and TBAB for protein recs in particular for fat loss. My question is in regards to the large range in the recommendation. One bases the rec on BW while the other is based in LBM. However, in the examples both users have similar bf % and bw, hence, the confusion.

Example: using kg for consistency

1 - TBAB - Protein Based on: protein goal dependent guide: 2.2 - 2.75 g / kg of body weight

For weight loss, you have the Fluffy novice example:

Fluffy Novice Stats:
Sex: male
Wt: 109 kg
Bf%: 35%
LBM: N/A

Protein rec: 275g → ~2.5g/kg based on body weight

On the forum for this user, their rec is based on LBM:

2 - Forum: https://forum.barbellmedicine.com/fo…ecommendations OP Stats: (prob late novice, intermediate?)
Sex: male
Wt: 121 kg
Bf%: 31%
LBM: 82.5kg

Protein rec: 180g → ~2.2g/kg based on LBM

Based on these two examples, I am pretty confused on how much protein is needed for optimal weight loss. From these examples, the variance is ~100g of protein.

If the fluffy novice used LBM, which I will estimate at 71kg (65% of BW), then their protein rec @ the upper limit of 2.75 would be: 195g protein / day
If the OP used BW, then their protein rec @ 2.2 would be: 266g protein / day

I understand that the OP came to you because he calculated his protein rec to be around 300g/day based on body weight. However, TBAB uses different criteria.
Can you help me understand how to calculate protein recs, please. :slight_smile:

2

I don’t use LBM for protein recommendations and cap protein intake at ~ 250g/day for the upper end. The range is ~1.6-3.1 g/kg BW of protein per day and his calculation using his LBM (using a higher multiplier) fits in here the same as using his total BW and a lower multiplier.

3

Oh wait, so if someone is 227kg (500 lbs), you would you cap them at 250g, since the 1.6 multiplier would be ~336g?

Also, for the second example, using a BW of 121kg with a 1.6 multiplier, the protein rec is 193 vs 180. With that said, I guess my question is really how much is too low?

I understand that the mid and upper ranges would be used for leaner individual and the lower ranges would be for fluffier and v obese folks ya? How would you determine what values to use still? My assumption is that the super lean and super obese would be easier to determine the multiplier when for everyone else in the middle, how would it be determined?

Let’s say someone needs to lose 20kg to be in a healthy weight range, as they get leaner, do you steadily increase the protein recs? If so when? Or do they maintain their protein through out while adjusting for fat/CHO only?

I know these questions seem too nuanced but I just like to understand better. I have my undergrad in nutrition and it pissed me off that this topic was always brushed to the side.

4

Yes, that’s what I said.

Also, for the second example, using a BW of 121kg with a 1.6 multiplier, the protein rec is 193 vs 180. With that said, I guess my question is really how much is too low?

Close enough, no? Typically below ~ 1.4 (if omnivorous) or 1.6 (if vegan) I get concerned, but these aren’t HARD cutoffs.

I understand that the mid and upper ranges would be used for leaner individual and the lower ranges would be for fluffier and v obese folks ya?

Not necessarily, no.

How would you determine what values to use still? My assumption is that the super lean and super obese would be easier to determine the multiplier when for everyone else in the middle, how would it be determined?

I would use the range I typed earlier to best fit the individual’s eating pattern. “Super obese” is not the appropriate term either.

Let’s say someone needs to lose 20kg to be in a healthy weight range, as they get leaner, do you steadily increase the protein recs? If so when? Or do they maintain their protein through out while adjusting for fat/CHO only?

Either way can work. It depends on context. The energy deficit is the most important thing.

I know these questions seem too nuanced but I just like to understand better. I have my undergrad in nutrition and it pissed me off that this topic was always brushed to the side.

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They’re not too nuanced, however they hav been discussed here, various website our website, our podcasts, videos, etc. ad nauseam.

5

Ok, thank you for clarifying. I take numbers literally, so I appreciate your responses. If they were discussed else where, I wouldn’t know what I wouldn’t know. I purely used the protein source, some of the forum and TBAB as my source. I wouldn’t be aware that this info would be in podcast, other articles, videos etc…

Also of course, ‘super’ is not a correct term. I was just being casual and wanted to make my written intention clear.

6

Our most recent post that you may like on this is here: Barbell Medicine Guide to Protein

As mentioned above, we also have additional resources that you may enjoy.

As far as the term “super obese”, I don’t think it makes your statement clear (the opposite), is insensitive, and may perpetuate obesity stigma. We can do better.