I’m a 49-year-old male, 5’ 11” in height and 188 lbs. My body fat was measured at 30%. I do strength training 3 to 4 times a week. My goal is to reduce my weight (maybe another 10 lbs.), reduce my body fat percentage, and increase my muscle mass. How many calories should I be eating a day and how much protein should I be consuming?
– Morrie B.
A rough estimate of your energy and protein needs, given the anthropometrics and goals you provided, are 2,200-2,600 calories and 135-162 grams of protein daily. These are derived from the most common equations for predicting energy needs and setting protein at 25% calories.
Your actual energy requirement could vary greatly since genetics, metabolism and individual biochemistry dictate how many calories you truly use. Your body has adapted to the way you eat over the last few decades so it’s possible you maintain weight currently at 2,000 calories or 3,000 calories. Thus, moving toward 2,500 could possibly be an unintended reduction or an increase.
It’s best to determine how much you are currently consuming by tracking intake over several days and using a diet analysis program to calculate the calories and grams of protein for you. Then you can evaluate if you need to increase/decrease either component. Know that you can only effectively use a maximum of 2 grams protein per kilogram body weight (your 85.5 kg means 170 grams of protein) daily.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
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With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
I am in outside sales, always on the road for lunch and occasionally dinner and morning breakfast as well. Packing a lunch is a great idea but it gets hot in TX so the idea of a cooler and cold food is not always appealing. Most areas have a grocery store but not all have healthy prepared meals. I am looking for ideas for quick eats on the road. Please offer advice given the idea I won’t know what restaurants will be in the area. I have found myself in the habit of stopping at the grocery and getting a fruit, 2 small yogurts and some bulk granola to mix. While I enjoy this, it gets old. Any advice would be appreciated.
– Tommy S.
It sounds like you are at the mercy of what’s available wherever you find yourself at lunchtime. You’re right that some groceries do not offer a variety of ready-to-eat fresh meals or prepared produce in individual quantities. Your yogurt-fruit-granola solution works in a pinch. Here are some other ideas for a decent lunch:
A salad mix with dressing plus the smallest container of pre-cooked protein (e.g. 6 oz chicken breast strips, 2-pack hard cooked eggs) or with a mini pull-top can of beans or tuna could work. You don’t even need a bowl – just eat out of the bag!
Nuts or sunflower seeds are something that can serve as both a standalone snack or as a topping for your yogurt or on a salad mix. Look for them in a resealable container.
Individual tubs of hummus with pretzel thins work well in combination with a pack of sliced raw vegetables if you can find them.
Hot soup from the end of a self-serve bar, if there is one. For broth soups, add a soft pretzel from the bakery or hearty crackers (keep the rest of the box for later) and an individual wrapped snack cheese from the cold case. For stews, chili or heavy cream soups can be paired with some raw vegetables or an apple.
Embrace the cold. Visit the deli case for pre-made cold salads, coleslaw, and perhaps even find roasted chicken drumsticks. You don’t have to reheat.
For a to-go order at whatever restaurant you come across, ask if they can turn a sandwich into a wrap, adding a vegetable and holding the cheese or mayo.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
About 7 months ago, I weighed about 200 pounds with little to muscle at all. I decided to start working out heavily and I completely revamped my diet, cutting out most fats and carbs, and keeping my protein intake very high. It is important to mention that I am a vegetarian, so most of my protein comes from dairy products such as Greek yogurt and eggs. I kept my calorie count below 1,700 and saw some immediate effects for about 3 months. After the 3 months, I decided I wanted to put on some muscle as well as lose body fat. I started to eat a bit more increasing my daily protein intake to 180 grams, and eating about 2,000 calories. I also gained a good bit of muscle in the beginning but after 4 months, I am in a stalemate. My body fat percentage won’t seem to decrease, and I am gaining muscle at a very slow rate. However, I am increasing my strength as I consistently add more weights to my workouts. Should I try a new diet plan, or just stick with my current one and eventually get over my plateau?
– Krishna
As you have discovered, plateaus are tricky, Krishna. Perhaps your current diet has run its course, as your stalemate has lasted 4 months. You describe your recent intake as about 2000 calories with 180 grams protein, mostly from dairy. The missing details may offer opportunity for improvement.
If your main goal is strength and muscle development, stay the course. But if you primarily want to lose weight, consider focusing on some details other than protein & calorie quantity.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
I am a healthy male who just turned 63. I have been diagnosed with chronic kidney disease (mid-range) and have been told to watch my protein intake. Can you suggest some alternative foods/ingredients that might benefit me for muscle health & growth but will not impact me negatively as a protein supplement would? Or, is protein the same in any form? I’ve been working out steadily for the past year and a half and have lost weight and inches but have not gained that much muscle. I was with a trainer for a year and he taught me new exercises which I have maintained. He also had me focus on fat burning heart rates rather than high impact exercising.
– Paul G.
Gaining muscle weight & strength is possible without additional protein intake. Just look at the many vegan athletes! For muscle growth with moderate protein intake, I’d suggest you focus on the best sources of carbohydrate and fat at optimal ingestion times.
Right before your workouts, a simpler carbohydrate will fuel muscles readily so they can do the greater work required to stimulate muscle growth. Lower-fiber fruits (e.g. applesauce, grapes, melon) and starches (e.g. animal crackers, white bread, saltines, pretzels) are choices to consume in the hour preceding exercise and in the half-hour following exercise. For your regular meals, concentrate on higher-fiber complex carbohydrates like whole grains, potatoes and vegetables which break down slowly and provide sustained energy.
Consider incorporating medium chain triglycerides, known as MCTs. This type of fat is readily absorbed and metabolized so it may offer an alternative fuel source during longer workouts. Food sources include coconut, palm kernel oil, and dairy fat, particularly sheep and goat’s milk. As a supplement, a tablespoon of MCT oil contains 115 calories and 14 grams of fat, similar to cooking oils. Gut tolerance dictates that you should start with a teaspoon and increase dose slowly, reaching no more than 4 tablespoons daily. A modest 6-gram MCT dose in combination with other factors was used with success to treat muscle wasting in frail elderly*.
* Medium-Chain Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength and Function in Frail Elderly Adults in a Randomized Controlled Trial. Abe S, Ezaki O, Suzuki M. Journal of Nutrition 2016 May: 146 (5): 1017-1026.
Consult with your medical care professional before using a dietary supplement or starting on an exercise program, especially if you have been diagnosed with a medical condition.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.
What is the nutrition of quinoa seed?
– Phuoc T.
Cooked quinoa has 222 calories per cup, 8 grams protein, 3.5 gm fat, 39 gm carbohydrate (incl. 5 gm fiber, 1.5 gm sugar). For vitamins, 1 cup cooked contains thiamin 0.198 mg, riboflavin 0.204 mg, niacin 0.762 mg, B-6 0.228 mg, folate 78 micrograms, Vit A 9 IU, and Vit E 1.17 mg. For minerals, 1 cup cooked contains calcium 31 mg, iron 3 mg, magnesium 118 mg, potassium 318 mg, zinc 2 mg.
Compared to cooked whole-wheat pasta (wheat is a staple, but most people don’t eat boiled wheatberries), quinoa is similar in calories, fiber and sugar, but has less carbohydrate and protein. Quinoa has more riboflavin, B-6, folate, Vit A, calcium, iron, magnesium, potassium than cooked whole wheat pasta.
Values from the USDA National Nutrient Database for Standard Reference, release 28. Actual values may differ based on seed variety or cooking methods.
– Debbie J., MS, RD
This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.
Some questions have been edited for length and/or clarity.
Have a nutrition question? Our registered dietitian is ready to help!
Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Eating the right foods before a workout can make a significant difference in your performance and recovery. The goal is to provide your body with the energy it needs to perform at its best while minimizing muscle damage. Here’s a guide on what to eat before a...
If you’re careful with your nutrition, working out weekly, and still experiencing problems with your weight, take a moment to read this QA.