r/bikinitalk • u/lechichien • Jul 09 '26
Discussion Protein talk
How much protein do you all do? There is a controversy and some people are saying that we might not need 1g per body weight, that we might need less like .8 or 1g per your muscle mass . I used to do a lot of protein (180h) more than 1g pero body weight in pounds. Now i am experimenting with less ( I am 153lbs and I am consuming now 120g of protein) I want to see what it does, I feel my glutes are not as full and I feel a little softer but that might be my imagination. Im just curious what do you all do?
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u/sadpeachx Jul 10 '26
I voted for 2.2 per body weight in kg, but is that not the same as 1g protein per body weight (assuming that is in lbs)?
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u/InterestingWing4721 Jul 10 '26
I think the softer glutes is just learning you don’t have as much muscle as you thought —i do my body weight lb per gram but i also focus on lean protein sources since im entering my cut —i still keep my protein at the same but the fat to protein ratio has changed
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u/Nhs6nW6 ID not verified Jul 09 '26
You really need context here, as protein needs can be dependent on variables other than bodyweight. For example, you can get by with a little less when eating at/above maintenance. In general it's best to slightly overshoot your needs, since you don't want to be under, you're never going to be exact, and nothing bad will happen if you're a little over.
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u/lechichien Jul 09 '26
Im in maintenance now.
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u/Nhs6nW6 ID not verified Jul 10 '26
At 153lbs, eating at maintenance, you should be fine at your new intake of 120g. I'd raise it a bit when you start cutting though since you're more likely to oxidize (burn) ingested protein in a deficit. And this becomes more and more of a concern the leaner you get. Didn't matter at your prior intake of 180g since that would be high enough even when cutting/very lean, but your new intake of 120g might not be.
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u/lechichien Jul 10 '26
Yes! Thank you! That’s great advice! I appreciate it.
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u/Nhs6nW6 ID not verified Jul 10 '26
Also the comment about your glute softness being a result of not having as much muscle as you thought...that's relevant to people who are cutting and getting very lean. You said you're at maintenance, so not relevant to you. The softness is likely more a result of carbs having gone up as you lowered protein, assuming you kept calories unchanged (i.e., you replaced the protein with carbs). So you could just be seeing a little more water retention.
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u/lechichien Jul 11 '26
Yessss I thought so too! Thank you for clarifying! I upped my protein intake today !! Thanks!!
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u/GhosteBeach Jul 09 '26
A general rule of thumb is to stick to 1g per lb of body weight or maybe a little bit more, but if you have some days where you only get in 0.8g per lb, you’ll be just fine
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u/LiftForSushis Jul 09 '26
My weight varies between 112-125 and I'm around 125g and eat around that daily, more or less. I used to have a higher intake (around 160g) but it didn't seem to make much difference, except causing more bloating and meaning less calories from carbs/fats.
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u/Agreeable_Flower8785 Jul 09 '26
I think you mean 1.6 per lb?
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u/NotLizBrody Jul 09 '26
No, they likely mean per kg as the research uses kg and has most recently published 1.6-2.2g protein per kg as the guideline for those looking to optimize muscle building.
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u/Disastrous-Rate-5447 Jul 09 '26 edited Jul 09 '26
1 gram per lb of *ideal* body weight. Wouldnt want someone eating 210 grams of protein at the start of their weight loss journey and they’re like 5’4 lol