How Do I Calculate Protein Intake

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Protein | How To Calculate Your Ideal Intake | Ask Me Anything

Not all athletes have the resources to go through our APN program and as a result of it will have many questions on diet and exercise. Two guaranteed questions are: How much protein should I eat and how do I get my bench press up? Interestingly these questions are interrelated. If your protein intake is high enough, your bench will go up. If your protein intake falls short, your bench will stall or go backwards. Recognizing this, the bench press is our litmus test for protein intake. If an athlete is benching twice a week, and not seeing their bench increase, we know its time to assess protein intake.

How Much Protein To Build Muscle Ask An Rd

The main building blocks of your body,protein is used to repair and maintain your body tissues including muscle.

If your goal is to build muscle, then its important that youre getting the right amount of protein, as well as the right amounts of the other macronutrients, carbohydrates and fats.

The general strategy for calculating the minimum amount of protein that you need is 0.36 grams of protein per pound that you weigh. In a 165-pound adult, thats about 60 grams of protein per day.

But thats just the minimum recommended daily allowance .

You might be wondering if the minimum amount of protein recommended is enough to actually build more muscle. Below, well explore just how much protein you should consume per day to build muscle .

People Who Need More Protein

Although the RDA for protein is typically 0.8 gram per kilogram of body weight, many people can consume more protein safely. Athletes, for instance, can consume up to double this amount of protein. Other people, like pregnant women, breastfeeding mothers and older adults also need to consume more of this nutrient.

The amount of protein you should consume as an athlete depends on the type of physical activity you engage in. In general, people performing regular exercise should consume:

  • Minimum physical activity : 1.0 gram of protein per kilogram of body weight
  • Moderate physical activity : 1.3 grams of protein per kilogram of body weight
  • Intense physical activity : 1.6 grams of protein per kilogram of body weight

Pregnant women also need to consume more protein than average. According to a 2016 study in the Journal of Advances in Nutrition, women should consume between 1.2 and 1.52 grams of protein per kilogram of weight per day during pregnancy.

The lower amount is suitable for early pregnancies of about 16 weeks, while the upper amount is recommended for later pregnancies of about 36 weeks. Protein in pregnant women isn’t only important for the growth of the developing fetus it’s also essential in helping the mother’s body prepare to breastfeed her child.

Read more:8 Unconventional Protein Sources and Tips to Add More Protein to Your Diet

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How Much Protein Should I Eat An Athletes Guide To Calculating Protein Intake

Athletes going through our Accelerated Performance Nutrition coaching system and on our 4 day strength and mass protocol can gain up to 1 pound of lean body mass per week. Below are a few examples of client stats. The first client trained 4 days per week and did 15 weeks of Accelerated Performance Nutrition. He gained 15.4 pounds of lean mass and 16.75 scale weight. The next client gained 10.3 pounds of lean mass and 9.75 weight in 9 weeks. The third example athlete was actually on a cutting cycle, so we cut 19 pounds in 8 weeks and changed his body fat by 60% for a net loss of 7.88%. Having a high protein intake was critical to preserve lean mass.

Easy Ways To Increase Your Protein Intake

How To Calculate Protein Intake By Weight

Getting enough protein is important for your health.

For this reason, the Daily Value for protein is 50 grams per day.

However, some researchers believe that many people should be eating significantly more than this amount .

A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.

Here are 14 easy ways to eat more protein.

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What Should You Do

Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

How Much Protein Do You Need Every Day

Protein is essential to good health. The very origin of the word from the Greek protos, meaning “first” reflects proteins top-shelf status in human nutrition. You need it to put meat on your bones and to make hair, blood, connective tissue, antibodies, enzymes, and more. Its common for athletes and bodybuilders to wolf down extra protein to bulk up. But the message the rest of us often get is that our daily protein intake is too high.

The Recommended Dietary Allowance for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient you need to meet your basic nutritional requirements. In a sense, its the minimum amount you need to keep from getting sick not the specific amount you are supposed to eat every day.

To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary , that translates into 53 grams of protein a day.

But use of the RDA to determine how much protein you need daily has actually caused a lot of confusion. “Theres a misunderstanding not only among the public, but also somewhat in our profession about the RDA,” says Nancy Rodriguez, a registered dietitian and professor of nutritional science at the University of Connecticut in Storrs. “People in general think we all eat too much protein.”

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Manually Calculating Your Macro Percentages

If you already know the macro grams and you want to determine percentages, youll have to put on your multiplication hat.

If you have 120 grams of carbohydrate, 90 grams of protein, and 60 grams of fat, youd first calculate the calories as follows:

  • 120 grams of carbohydrate multiplied by 4 calories per gram of carb = 480 calories of carb
  • 90 grams of protein multiplied by 4 calories per gram of protein = 360 calories of protein
  • 60 grams of fat multiplied by 9 calories per gram of fat = 540 calories from fat

Next, you have to add up all the calories to get the total, so:

  • 480 + 360 + 540 = 1380 total calories.

To get your percentages, you divide the calories from each macronutrient by the total calories, so:

  • 480 divided by 1380 = 34.8% carbohydrate
  • 360 divided by 1380 = 26.1% protein
  • 540 divided by 1380 = 39.1% fat

To cross check your work, you just need to ensure your percentages all add up to 100%, so:

34.8 + 26.1 + 39.1 = 100%

Why Do You Need My Gender/age/height/weight

How To Calculate Your Protein Needs [Weight Loss vs. Fitness]

Most people aim for a specific goal on a ketogenic diet. We aim to make sure the results of the calculator are accurate and can be used by anyone.

Our keto calculator uses the Mifflin-St.Jeor Formula which was the most accurate in a few studies. In this formula, the gender, height, weight, and age are needed to calculate the number of calories to consume.

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Guidelines For Special Populations

Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.

  • Pregnant and lactating people need more protein than people who are not pregnant .
  • Older adults need more protein than middle-aged adults .
  • People with liver or kidney disease need to decrease protein intake .

Consult a doctor or dietitian to determine your ideal daily protein goal.

Meal And Shake Ideas To Meet Your Protein Needs

Following a high-protein diet isnt as difficult as it may seem, we promise. If youre looking for foods and other sources of protein to add into your diet to boost your protein intake, here are some of our favorite dietary proteins:

  • Eggs

  • Nuts, like almonds and pistachios

  • Seeds, like pumpkin seeds

  • Lean meats like lean beef

  • Quinoa

  • Lentils

  • High protein veggies, like broccoli and Brussels sprouts

Another easy way to get your protein is through drinks like a smoothie or a protein shake. Bonus: Liquids are easier to digest, so your body is able to absorb and use the protein in protein shakes and smoothies much quicker. Opt to create your drinks using a protein powder made from fast-absorbing proteins, like whey protein or pea protein, for an even speedier absorption rate.

Read Also: What Else Has Protein Besides Meat

Calculating Your Protein Needs

While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that’s right for you can help you fine-tune this further.

To determine your protein needs in grams , first, calculate your weight in kilograms by dividing your weight in pounds by 2.2.

Next, decide how many grams of protein per kilogram of body weight is appropriate for you.

  • Use the low end of the range if you are in good health and are sedentary: 0.8g per kg.
  • Use a higher number if you are under stress, pregnant, recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Then multiply your weight in kg times the number of protein grams per day.


154-pound male who is a regular exerciser and lifts weights, but is not training at an elite level:

  • 154 lb/2.2 = 70 kg
  • 70 kg x 1.7 = 119 grams protein per day

What Are Proteins Protein Definition

How Much Protein A Day to Build Muscle ? Calculate Your ...

Proteins, just like carbohydrates and fats, are macronutrients – substances used by organisms to produce energy and sustain basic bodily functions. Being organisms, proteins are essential to our existence. Different types of proteins not only build our muscles, but also regulate our hormones and metabolism. Some of them are antibodies – without proteins, our immune system wouldn’t work at all.

There is also another group of proteins, albumins. These globular proteins are found in our blood, and travel through the blood vessels of our body. Albumins serve many roles. They transport various substances that need to get to every part of our body: cations , fatty acids, bilirubin, hormones and some pharmaceuticals . It has some serious clinical implications. Clinicians should remember that the serum calcium and magnesium levels can be altered due to hypoalbuminemia a state of low albumin level in blood serum. Acquired Ca² and Mg² levels have to be corrected using special equations. Our corrected calcium calculator and corrected magnesium calculator use them and perform calculations for doctors!

When on a vegan or vegetarian diet, it’s best to consult a professional dietitian to make sure that you are consuming sufficient amounts of various macronutrients, including protein.

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Calculate Daily Protein Need

To determine your daily protein need, multiply your LBM by the appropriate activity level.

  • Sedentary : multiply by 0.5
  • Light activity : multiply by 0.6
  • Moderate : multiply by 0.7
  • Active : multiply by 0.8
  • Very active : multiply by 0.9
  • Athlete : multiply by 1.0

Based on this method, a 150-pound person with an LBM of 105 would require daily protein intake ranging from 53 grams, if sedentary, to 105 grams if athletic.

We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number

When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.

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Is 100 Grams Of Protein Enough To Build Muscle

As stated above, people in general areadvised to consume a minimum of 0.36 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight per day, but people who prioritize building muscle should aim for more than that minimum. Although theres not one magic number and recommendations vary by person, theAmerican College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes. Following that general guideline, consuming closer to 1.6 to 2.0 grams of protein per kilogram of body weight may be beneficial for bodybuilders and those looking to build muscle or maintain lean body mass. In the average 150-pound adult whos actively strength training or resistance training, that might look like 75-120 grams of protein daily 100 grams being most peoples sweet spot. It has been proposed that muscle protein synthesis is maximized in young adults at a dose of around 2025 grams of a high-quality protein.

You may have concerns that eating too much protein is bad for the kidneys, but 100 grams of protein per day is generally safe for healthy adults. High amounts of protein can be harmful to the kidneys if a person already has kidney issues however, for healthy individuals, consuming around 2.2 grams of protein per kilogram is fine, as noted in a 2010 study published in the peer-reviewed journal Medicine & Science in Sports & Exercise.

Benefits Of Eating High Protein

How do I calculate the amount of protein I need to build muscle?

We associate a high protein diet with many benefits including decreased appetite, reduced cravings, and better body composition. Protein is the least likely of all the macros to be stored as body fat when you overeat. This is exactly why high-protein diets have become so popular to support weight loss with most plans recommending an intake of around 30% to 40% of your total calories. Regardless of your goals, making sure you hit your daily calorie needs and protein intake are two things you can do every day to ensure you get incredible results. These are top 10 benefits of eating a high protein diet:

  • Keeps you from going hungry
  • Increases muscle mass and strength
  • Boosts metabolism and increases fat burning
  • Promotes healthy brain function
  • Helps you recover faster from injury
  • Enhances skin, hair and nails
  • Reduces carvings

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Foods High In Protein

There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.

If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:

Meat/Dairy examples

  • Hemp and chia seeds
  • Spirulina
  • Almonds

Does Your Calculator Have A Fiber Intake Option

Our keto calculator will only tell you your suggested carb, fat, and protein intake. The general recommendation for fiber intake is 14 grams per 1,000 calories consumed. The simplest way to meet your daily fiber needs are by eating more low carb vegetables, having some keto bread with your meals, or taking fiber supplements.

If you find that your fiber needs are difficult to meet with your current net carb limit, then simply eat enough fiber so that you have regular bowel movements one or more times a day.

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How Often Should I Take Protein

Protein is a critical element into your daily diet. However, taking your protein throughout the day is recommended as your body cannot store protein for future use.

One method for spacing your protein throughout the day is to consume 5 meals within a day adjusting the size/quantity of each meal to fit your dietary needs.

You can utilize Ascent protein after a workout as a great way to increase your protein intake for the day. It is a great way to recover post-workout in order to help you reach your fitness goals.

Can I Have Too Much Protein In My Diet?

Current science suggests the maximum amount of recommended daily protein is approximately 1 gram per 1 lb of body weight. This is also assuming the daily amount is timed and spaced appropriately throughout the day. For example, if you weight 165 lbs, it is recommended you not exceed more than 165 grams of protein in a day.

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