How Much Protein Is Enough With IIFYM? - IIFYM - IIFYM

How Much Protein Is Enough With IIFYM?


How Much Protein Do You Really Need On IIFYM?

One question that many of our clients often ask us as they get started on the IIFYM diet approach is, ‘how much protein do I need?’

When reading about protein, you’ll hear recommendations all over the map. Some diets have you eating as much as 1.5-2 grams of protein per pound of body weight while others claim that 0.5 grams/lb. is the answer to the question of how much protein do I need in a day.

Who’s right? And more importantly, what intake should you use?

When it comes to protein intake, there are general recommendations that you can use, but if you want to get the best results possible, you need to consider a few factors as well.

Let’s look at the main points that we always take into account when prescribing protein intakes for the clients we work with.

Your Lean Body Mass

The absolute first and possibly most important factor to consider when thinking about how much protein we need in a day is the amount of lean body weight you have. Or, to put it another way, your overall body composition.

What you need to remember is that fat weight doesn’t truly require that much protein. It’s only your lean tissues and bones that need the amino acids to help maintain themselves and repair any damage that may occur.

Since your protein recommendation is based on body weight, if you have a high degree of body fat, these estimations may be significantly off.

For best results, you’ll want to use your lean body mass only when calculating your protein intake if you have over 20 pounds to lose. If you don’t know what your lean body mass is, use your best estimate. Otherwise, you could wind up taking in far more protein than you need.

Your Calorie Intake

Next, also keep your calorie intake in mind. The lower your calorie intake goes, the more protein you are going to need. The reason for this being that as your energy intake decreases, there is a higher chance that your body may begin to turn to incoming protein as a fuel source. If it does this, it means there is less protein left over to support your lean muscle mass tissues.

Meaning? If you don’t consume more protein, this could result in a loss of lean muscle mass.

breastfeeding calories

Most people would intuitively believe that decreasing their calorie intake means that all macronutrients would decrease, but in all actuality, this is not the case at all. It’s the opposite when speaking about protein.

Your Activity Level

You’ll also want to factor in your activity level. How many days per week are you doing intense weight lifting? If you’re in the gym five days per week, hitting it hard, you’ll be doing more damage to your muscle tissues than someone who is in the gym only lifting weights lightly three days per week.

As such, you’ll need more protein than they will to help fuel this tissue repair. While weight lifting doesn’t increase your protein needs as much as some people like to believe, we always like to add another 20-40 grams per day to the diet plans of our clients who are training very intensely.

Your Hunger Level

Finally, one last thing that you may want to take into account when assessing how much protein do we need while following the If It Fits Your Macros diet approach is your hunger level.

If you are someone who is naturally quite hungry on a daily basis, it might be a good idea to take your protein intake slightly higher than if you were someone who rarely has an appetite.

The reason for this being that of all three macronutrients, protein tends to blunt hunger the best, so this can help give you the appetite control you need to keep your calorie intake in check.

The whole point of the If It Fits Your Macros approach is to eat a certain number of calories (and macros) each day and if you aren’t able to do this because you are too hungry, you simply aren’t going to see the results that you’re looking for.

Likewise, if you’re someone who is very active and uses a slightly higher carbohydrate intake in their diet plan, adding a bit more protein to help with stabilization of the blood glucose level as you eat all these carbs can also work to your advantage.

So all of this said, how much protein do you need? Most of our clients see great results consuming around 0.8 -1 gram of protein per pound of lean body weight a day. Assuming they are of an average activity level (exercising 4-5 times per week) and only using a moderate calorie deficit of between 250-500 calories per day.

If you’re either exercising more frequently than this or you are using a greater calorie deficit because you have so much weight to lose, you may be able to bump that up closer to 1 gram per pound a day or slightly above.

Note though, there’s no real reason to go beyond 1.2 grams/lb. per day as at that point, the protein will just be converted to glucose in the body anyway, and this is very energy intensive process and can be harder on your kidneys.

Going higher than this simply provides no real advantage, so there’s not much sense in doing so.

Even for those who are looking to build muscle, it’s important to note here again that more protein doesn’t mean more muscle. Your body can only build so much muscle each day and once that muscle is built, any extra protein taken in may convert to glucose (1). Plus, all this extra protein can simply cause gastrointestinal issues and lead to severe gas in some individuals.

So keep these points in mind with regards to your protein intake. Getting your protein intake dialed in is one of the cornerstone steps of any great diet plan. Taking the time to do so will only make your approach more efficient.

If after all this, you still find yourself confused, click here to check out our Custom Macro Blueprint

Our job as IIFYM coaches is to make sure that you burn the most amount of fat in the least amount of time. Our Custom Macro Blueprint is the perfect place to start whether you are a beginner or a personal trainer. We do this day in and day out and have the best diet plan coaches around!


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  • Alex M

    “Your body can only build so much muscle each day and once that muscle is built, any extra protein taken in will once again be converted to glucose and potentially stored as body fat should your calorie surplus be too high.” I think it must be some mistake…

    • Ema

      There is an upper limit cap for how much muscle tissue can be repaired and constructed during a 24 hour period. I think they just expressed the process a bit wrong but you get the picture, I’m quite sure.
      There isn’t something as a fixed number but variables that control this, your activity level, glucose levels, hypertrophy and such.
      Just take it as excess protein from a day will be turned into glucose while the kidneys are working overtime and subjecting you, the host, to some health risks.
      It’s not like the last hour your body is done for the day with muscles and the rest goes to the kidneys but it’s a process that happens during the day.

      Never heard about people shouting about 35 grams of protein over a 3 hour period is the maximum the body can utilize, rest is turned to glucose. I don’t believe this crap but it’s out there never the less.

      • Matthew Hulk Smash Eubanks

        I saw a video where Iris Kyle said men and women can eat up to 500g of protein a day. What the body doesn’t use is tossed away. Dear god. Dumbest crap I’ve ever heard.

      • Dimitar Mihov

        BS about the kidneys. Show me a proof, studies and LIVE examples of problems of kidneys with overdose of protein (as long as we’re not talking 1000 – 1500 grams of protein obviously, which would be some stupid fucker opting for suicide).

        Also its hard for the body to use protein as glucose and VERY hard to store as body fat, because excretion would be preferable.

  • Just a mom

    Some of these “after” pictures in the “Custom Macro Blueprint” are amazing!! I have been trying to drop weight for a while and your guys have convinced me to give it a IIFYM a shot.

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  • Sandy Wall

    The mass amount of info is why fat people like me give up on dieting. Here goes- I’m 48, female, 245 pounds, I was 280 just 4 months ago. I’ve changed my eating habits. I’ve been going to the gym 4 days a week for 2 months now using the circuit at least 3 days but never more than 2 days in a row. I alternate between the treadmill and bike.. Elliptical is not an option as of now. I have pain in my hips and lower back which have gotten better through my workouts but not enough to keep me on the treadmill for more than 20 minutes. I have used the macro calculator and my current daily intake is 1500 cals, 50 carbs, 25 fiber, 125 protein, 50 fat and 65 sugar. I also keep a daily food diary. I seem to have hit a wall. I’m not seeing results. I understand muscle weighs more than fat and I use weights 3 days a week in the circuit room- always pushing myself to do more. I also know to measure weight loss by waist size as opposed to pounds. The bulk of my weight is in the stomach area which has been the hardest to get rid of. Its like being pregnant for life. I’ve always been overweight but a desk job for the last 10 years really packed the pounds on. Any advice on what I should do, what I’m doing wrong or my food intake would be greatly appreciated. If I lose hope I’ll stop trying, Questions-I’ve heard if you don’t eat enough your body can go into starvation mode and store fat? I’ve heard the trick to weight loss is blood sugar levels? I’ve heard extra protein is required when working out with weights? I’ve heard so many stories on a proper weight lifting regimen like alternate the muscles you work out- upper one day lower the next but cardio everyday. I love the circuit because I get the best of both worlds in a shorter amount of time. I’m tired but I feel energized when leaving the gym. PLEASE HELP confused in NC

    • Jade H

      1st – Your Carb + Fat + Protein intake only = 1150 calories (Carbs & Protein = grams x 4 and Fat = grams x 9)
      Your sugar goal at 65g in my opinion is way to high, you should aim to consume no more than 25g added sugar a day – 65g of sugar is ALOT and I would think by just cutting this, you will start to see movement on the scales again.
      2nd – Muscle doesn’t weigh more than fat. 1kg is 1kg no matter how you look at it.. HOWEVER with that said, its the density that matters. 1kg of muscle is ALOT smaller than 1kg of fat (which is where ppl get the muscle weighs more than fat from)
      3rd – What sort of foods are you getting your calories from? Are you eating processed foods, packet foods etc or eating whole foods? A diet high in vegetables, lean meats et
      The trick to Weight loss is Calories in vs Calories out , weight loss is 80% diet and 20% exercise- If you are eating at a defect you should be losing weight. Do you weigh your food? Could be that you are consuming more than what you think? Do you eat a lot of Dairy? if you do, perhaps you may need to look at limiting this?
      If you could say what your typical days food is, that could help see if there is anything that you could look at tweaking etc…
      Nothing worse when you are trying your hardest and aren’t seeing the results, keep it up though, at the minute you might not be losing weight, but you aren’t gaining. If you quit and give in, you will end up putting more weight on making it harder to get motivated again to lose it.

      • Sandy Wall

        I shop the perimeter of a grocery but no processed foods at all. Lean meat, lots of veggies, limited fruit because of sugar. I drink water and tea sweetened with stevia. I’ve found healthy alternatives to my favorite foods like spaghetti squash in the place of pasta. No bread at all. Limited diary but I do drink sugar free almond milk. My fats are grain fed butter and olive oil. Low sodium seasoning on veggies. Dark chocolate almond bark as an occasional treat but less than a serving. My weakness is pasta but I’ve managed to stay away from that. I recently bought a scale and learned my protein intake was way too much plus I’ve been using protein shakes as part of my gym regimen but now I’m thinking that’s a mistake. I appreciate you taking time to respond.

        • Jade H

          What about measurements and photos also? The scale can be a right pain in the backside especially if you are at the gym??
          Definitely keep at it, you may be on a stall.
          Personally I would consider intermittent fasting.. I do this and find it helps.. basically I do 16:8 so I fast for 16 hours (generally 9pm to 1pm the following day) and then I get my macros in that 8 hour period.. also I find working out in the morning fasted helps me burn more fat.. maybe give it a try???

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