20% protein help

(Melanie) #1

Can some please help me to see what 20% protein looks like? I’m 5’3" 195lbs female, 55 yrs old. TIA.

(*Rusty* Instagram: @Rustyk61) #2

20% of what? A meal? A day? A week?

(Dan Dan) #3

Based on 1500kcals 11oz of fatty meat :smile:

(Melanie) #4

Both would be very helpful but a meal would be great.

(Dan Dan) #5

For the Ladies no lower than 1500 kcals

20g C / 82g P / 122g F Macros 5 / 22 / 73

12oz of fatty meat is 80g of Protein and 70g of Fat :grinning:
16oz (5 to 6 cups) low carb mixed veggies 15g to 20g net Carbs :grinning:
add 4 to 6 tablespoons Butter/Fat to Meals 48g to 72g Fat :heart:

Just divide by number of meals :thinking:

Calories and Macros are guidelines don’t be strict they are to help you not hinder you :thinking:

“May the Force (fat adaption) be with you”

IF/EF Keto WOE is Self-Discovery :wink:

Good luck and much success in your journey in IF/EF Keto WOE :grin:

(Doug) #6

20% is 1/5 of your calories coming from protein. Most meats are 25-30% protein.

(Melanie) #7

Would that be for the day? Or 1 meal if eating 3 times a day?

(Dan Dan) #8

:grin:

(Melanie) #9

Dan Dan, just so know I’m hearing you correctly I would divide 11 oz by 3 = 3.6oz. So protein I eat will be 3.6 oz at each meal?

(Melanie) #10

This is great! Thank you!

(Dan Dan) #11

Lets say you have 3 meals :thinking:

breakfast

2eggs
3 strips bacon

lunch

1 chicken thigh w/skin
6 oz Asparagus w/butter or other fat

dinner
1 chicken thigh w/skin
10 oz mixed veggies w/butter or other fat

(Melanie) #12

@Dan_Dan, Beautiful! Thank You! So basically if eyeballing it I would just have 1 serving of what ever protein I’m eating. (The size of my palm of my hand)

(Dan Dan) #13

Yes you got it :smile:

Just remember to add fat to your veggies and your set :smiley:

This is based on 1500kcals which I believe is too low :face_with_raised_eyebrow:

I think ladies would see better results with 1800 to 2000 Kcals but can’t convince anyone :thinking:

(Dan Dan) #14

Once you become fat adapted it becomes intuitive and you will eat to satiety :grin: