Protein intake based on total, lean (or target) body mass?

[Chris Correia]

I recall coming across reference, in the Zone Diet guidelines, but separately, as well, to protein intake that is based on LEAN body mass, not total body mass. So, for instance, rather than 1 gram of protein per pound of total bodyweight, the guideline would be for 1 gram per pound of LEAN body mass.

Actually, specifically in the Zone Diet, the range for protein intake is stated as .5 grams of protein for a sedentary person to 1 gram of protein per pound of lean body mass for very active people/athletes. For all I know, however, Barry Sears backed into these numbers to make his whole formulas work . . .

Still, my question: is the 1 gram of protein per pound of total body weight a rough, easy to follow guideline, versus a better, more accurate, and/or research based guideline of 1 gram per pound of lean mass?

This question is sparked by some Crossfit stuff I've recently read about folks following the Zone guidelines, getting/staying lean, and gaining muscle and strength at the same time. What about that protein level to support muscle growth? Does the 1 g per pound of lean mass do it? Never mind the notion of needing a surplus of calories to gain muscle, which the Zone guideline do not provide for. Those Crossfit folks must be special.

[chrisoldcorn]

The answer is it depends. If you have a fairly low body fat percentage then you can use that for total body weight (say below 18%). If you weigh 300 pounds but 100 pounds of it is fat then use your lean body mass plus 18%.

A simple solution would be to find out your lean body mass and add 18% (if your total body fat percentage is greater than 18%). Take 1 gram of protein for this weight. For example, let's say your lean body mass is 200 pounds, then add 18% which in this case is 36 pounds for a total of 236 pounds which means you need to consume around 236 grams of protein per day.

[Lost Dog]

Depends on what your goals are, I think. The reality is that you NEED even less that 1g per lb of lean mass. So, what is your goal for the extra protein?

You have to eat something. P has a satiating effect, a high TEF, and isn't a carb or fat. So...

The rumor about The Zone was that he came up with the ratio because it fit the tasty Zone Bar that he wanted to market. He tried other ratios, but the bars didn't taste as good. Rumor. Seems nefarious and too convenient to be true.

[Chris Correia]

Originally Posted by chrisoldcorn

The answer is it depends. If you have a fairly low body fat percentage then you can use that for total body weight (say below 18%). If you weigh 300 pounds but 100 pounds of it is fat then use your lean body mass plus 18%.

A simple solution would be to find out your lean body mass and add 18% (if your total body fat percentage is greater than 18%). Take 1 gram of protein for this weight. For example, let's say your lean body mass is 200 pounds, then add 18% which in this case is 36 pounds for a total of 236 pounds which means you need to consume around 236 grams of protein per day.

Thanks, Chris. I had the "it depends" part down. The "depends" can be more easily seen in the extreme scenarios you presented. Your answer seems to assume the 1 g per pound of LEAN mass. My curiosity is about what the research, or even some solid experience, shows. This is particularly important, it seems, for someone in a more average/typical situation: say, 200 pounds and 20% body fat. It's then the difference between 200 grams of protein per day or 160 grams. That's a significant difference in protein intake, and then also in total calories if they are following any sort of formulas or ratios for carbs and fat.

[Chris Correia]

Originally Posted by Lost Dog

Depends on what your goals are, I think. The reality is that you NEED even less that 1g per lb of lean mass. So, what is your goal for the extra protein?

You have to eat something. P has a satiating effect, a high TEF, and isn't a carb or fat. So...

The rumor about The Zone was that he came up with the ratio because it fit the tasty Zone Bar that he wanted to market. He tried other ratios, but the bars didn't taste as good. Rumor. Seems nefarious and too convenient to be true.

Yeah, I've heard that rumor, too. I think the diet works OK because it is based on sufficient protein, good carbs, and good fat. Gee, why wouldn't it work? (But don't go 33-33-33 percent; it won't work as well as 40-30-30)

Roland, your statement seems to supports the 1 g (or maybe even less) per pound of lean mass, even if trying to add muscle, as being sufficient protein intake. So, working around that, one can just wrap carbs and fat as needed, for total cals, depending on goals.

[chrisoldcorn]

The most recent research on protein is showing what bodybuilders have been doing for years. To add muscle you need to have a high protein diet. There is some research that says that your body "learns" to use protein more efficiently as you put on weight. This has not been my experience with my clients.