How Do I Know How Much Protein To Eat

Proteins In Common Diets

How Much Protein Should I Eat

Our protein calculator allows you to specify a custom percentage of proteins in your diet, but here we list six common diets: high & low carb, moderate, Zone, Keto and DASH, and their protein contents for your reference.

Proteins in common diets

Keto Diet15%

When considering your diet plan and protein percentage of the total calorie intake, don’t forget to consult your physician if making significant changes relative to your current one.

How Much Protein Can You Absorb Per Day

As we covered in the previous section, the amount of protein your body can absorb from your gut is virtually unlimited.

But, as before, a more useful question than maximum absorption is: Whats the upper limit of daily protein intake for muscle-building?

According to some research, 0.73-1 gram of protein per pound of body weight per day may represent an anabolic ceiling. Put differently, thats about 128-175 grams of protein per day for a 175-pound person.

Other researchers have observed that drug-free bodybuilders get their best results with approximately 1.6 grams of protein per pound of bodyweight daily, or 280 grams of daily protein for a 175-pound individual.

However, future research may show different results.

Additionally, other benefits of a high-protein diet include fewer cravings, reduced appetite, a faster metabolism, easier weight loss, a lower risk of weight regain after fat loss, and healthier aging.

Thats why, at Levels, we recommend a minimum of 25-30% of your daily calories come from protein.

Calculating your daily protein intake based on calories rather than body weight is more flexible, and also helps keep protein intake situated within the context of your current diet and goals.

Optimal Daily Protein Intake For Vegetarians And Vegans

The protein requirements discussed so far were based on studies that used animal-based protein supplements, such as whey or egg protein supplements, or were conducted mostly in omnivores. There is no reason to believe that people who get their protein mostly or entirely from plants have inherently different protein requirements, but since plant-based proteins tend to be lower in quality than animal-based proteins, if you obtain most of your protein from plants you will need to pay attention not just to the amount of protein you eat but also to the quality of that protein.

A proteins quality is determined by its digestibility and amino acid profile.

Digestibility matters because if you dont digest and absorb some of the protein you eat, then it may as well not have been eaten. Animal-based proteins consistently demonstrate a digestibility rate higher than 90%, whereas proteins from the best plant-based sources show a digestibility rate of 6080%.

Recommended Reading: What Proteins To Eat On Keto Diet

Absorption Oxidation And Liver Regulation

During a process called peristalsis, involuntary muscular contractions move your meal through your small intestine.

And as the protein you ate moves through your small intestine, extra enzymes from your intestinal cells continue to break proteins down.

As the recently-shortened proteins and amino acids make their way through your small intestine, tiny hair-like structures called microvilli help your body absorb the protein meal into your intestinal bloodstream.

From your intestinal bloodstream, short-chain proteins and amino acids pass on to your liver through your portal vein .

Once in your liver, some amino acids may be oxidized . But only branched-chain amino acids can be oxidized outside your liver .

And when your liver uses amino acids for fuel, it creates ammonia as a byproduct. Because ammonia is toxic, your liver converts it to urea as a non-toxic way to eliminate excess nitrogen from your body.

After that, your body transports the newly-created urea to your kidneys, which eventually discharge it as urine.

High Protein Intake For Fat Loss

Pin on 9 to 5 Fitness: Podcast

If you noticed Dr. Nelsons comment about being hypocaloric , you may be wondering if theres evidence that protein needs might change based on if youre trying to lose fat or gain muscle.

To be clear: the majority of research and the most prominent sports nutrition bodies agree that theres probably no need to exceed the daily 0.7 grams per pound, even if youre trying to lose weight.

That said, there are a couple of studies that have suggested more protein might be useful if you have a good amount of muscle mass and are trying to lose fat quickly. One, published in The American Journal of Clinical Nutrition, , found that athletes in a big calorie deficit maintained more muscle and lost more fat eating 1.1 grams of protein per pound than a group taking 0.54 grams, the absolute minimum recommended by the American College of Sports Medicine.

Another study published in 2014 that looked specifically at bodybuilders found that they would respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein. This is among folks with under 10 percent body fat, so they were eating an upper level of about 1.3 grams per pound of bodyweight.

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How To Check Youre Eating A Good Amount Of Protein

As many of the experts above stated, protein is essential for our bodies to function correctly. So, dont under-eat protein in your quest to achieve high ketone levels!

If youre just looking to maintain your muscle mass, then a rough guide for protein is to consume 0.8 g of protein per lb of lean body mass.

Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

If youre looking to build more muscle, then youll need to consume a bit more protein .

According to Registered Dietitian Franziska Spritzler, RD and Dr. Andreas Eenfeldt, M.D., Research has suggested that your body needs about 20-30 grams of protein at each meal to ensure that amino acids get incorporated into your muscles. Therefore, it may be best to spread out your protein intake evenly among two or three feedings rather than consuming most of it at one meal at least if you want to increase your muscle mass.

If youre not sure how to calculate lean body mass, scroll up to the explanation above or check out this article.

Then use a tracking app like My fitness pal to make sure youre not under-eating protein or overeating by too much!

Eat Your Protein First

When eating a meal, eat the protein source first, especially before you get to the starches.

Protein increases the production of peptide YY , a gut hormone that makes you feel full and satisfied .

In addition, a high protein intake decreases levels of ghrelin, the hunger hormone, and increases your metabolic rate after eating and during sleep .

Whats more, eating protein first can help keep your blood sugar and insulin levels from rising too high after a meal.

In one small study, people with type 2 diabetes were served identical meals on different days. Blood sugar and insulin rose significantly less when they consumed protein and vegetables before eating high carb foods, compared with when the order was reversed .

Summary

Eating protein first at meals can help you feel full and keep your blood sugar and insulin levels from rising too high.

Also Check: Are Protein Shakes Good For High Cholesterol

Easy Ways To Increase Your Protein Intake

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.

How Much Protein Do You Need In A Day

Are you eating TOO MUCH protein??

    Even if youre not exactly sure what protein is technicallyor how much protein you needodds are that you do know how good it makes you feel. Whether you like to start your day with a filling egg scramble, chug the nutrient in shake form after a workout, or cook up a nice steak for dinner, youre likely familiar with the lasting satisfaction that you get from protein in its many delicious variations. And, as well talk about, protein certainly does enough to earn its reliably good reputation.

    While you know protein is a great thing to have, you might also have a few questions. Like, why exactly does your body need it? How much protein do you need to eat, and when should you eat it? And how does your activity level factor into that? Heres a rundown of what protein does and how much of the nutrient your body needs.

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    Ckd Without Dialysis: Limit Protein

    The more protein waste that needs to be removed, the harder the kidneys need to work to get rid of it. This can be stressful for your kidneys, causing them to wear out faster. For people with kidney disease who are not on dialysis, a diet lower in protein is recommended. Many studies suggest that limiting the amount of protein and including more plant-based foods in the diet may help slow the loss of kidney function.

    Optimal Daily Protein Intake For Fat Loss

    First, let it be clear that, though it is possible to lose fat on a eucaloric diet by shifting your macronutrient ratios toward more protein, if you want to keep losing weight youll need to switch to a hypocaloric diet .

    High protein intakes help preserve lean mass in dieters, especially lean dieters. To optimize body composition, dieting athletes should consume 1.62.4 g/kg, skewing toward the higher end of this range as they become leaner or if they increase their caloric deficit .

    Later studies have argued that, to minimize lean-mass loss, dieting lean resistance-trained athletes should consume 2.33.1 g/kg . This latter recommendation has been upheld by the International Society of Sports Nutrition and by a review article on bodybuilding contest preparation.

    Optimal daily protein intake for fat loss

    Body weight

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    However Not Everyone Agrees That Too Much Protein Can Prevent Ketosis

    It looks like a lot more research needs to be done before we know for sure

    • We havent found any solid evidence to support the idea that excess protein is turned into glucose. More experiments are needed to confirm that this still holds true in keto dieters.
    • The key = less than 20 grams of carbs per day. The lesson = high protein intake doesnt erode glucose control or kill ketones in the context of carbohydrate-restriction.

    Bottom Line:

    Bottom Line: There isnt conclusive evidence that protein can prevent ketosis. So, our recommendation for Keto is to decrease your net carb intake first and then if youre not getting the results youre expecting, then look into your protein intake.

    How Much Protein Should I Eat On Keto Heres What The Keto Experts Said:

    Can eating too much protein be bad for you?

    Because theres a lot of varying views on protein intake on Keto diets, weve included some quotes from Keto experts below.

    In general, the consensus seems to be that we need protein, but the exact amount we need really depends

    Ever heard of a protein sparing modified fast? Listen to our podcast here for yet another aspect of this whole protein on keto thing.

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    Optimal Daily Protein Intake For Athletes

    If youre physically active regularly, you need more protein daily than if you were sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.22.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. This recommendation is similar to that of the International Society of Sports Nutrition : 1.42.0 g/kg.

    Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg. Those of you interested in a comprehensive breakdown of this study will find one in NERD #34 .

    However, only 4 of the 49 included studies were conducted in people with resistance training experience . IAAO studies in athletes found different numbers: on training days, female athletes required 1.41.7 g/kg the day following a regular training session, male endurance athletes required 2.12.7 g/kg two days after their last resistance-training session, amateur male bodybuilders required 1.72.2 g/kg.

    Since higher protein intakes seem to have no negative effects in healthy people, one may want to err toward the higher amounts. For most athletes , the ISSN range will work well:

    Other Circumstances That Can Increase Protein Needs

    Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.

    If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.

    Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (

    This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.

    People recovering from injuries may likewise need more protein .

    Summary

    People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.

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    Why Do You Need To Know My Activity Level

    This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate . We use this number, along with your body fat percentage, to estimate how many calories youll need for your goals.

    The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form whats known as TDEE, or total daily energy expenditure. This is the keto calculators estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calories, you can use the custom input in the activity level section for an even more accurate macro profile.

    How Much Protein Per Meal

    How Much Protein Do You Really Need?

    Muscle protein synthesis is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown , resulting in a positive net protein balance, we can expect muscle growth over the long term. Each time you eat represents an opportunity to promote muscle growth through the stimulation of MPS.

    Protein-feeding studies using various doses of whey protein suggest that 0.24 g/kg/meal will maximize the MPS of the average young adult, whereas 0.40 g/kg/meal will maximize the MPS of most young adults. For older adults, these two values jump to 0.40 and 0.60 g/kg/meal.

    Desirable minimal protein intake range per meal and age

    Body weight

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    How Do I Reach The Protein Intake Level That Was Recommended

    The easiest way to meet your protein needs is by making sure you are consuming a good protein source at each meal. Here is a list of some of the most common protein sources you can add to your keto meals:

    • Wild Caught Fatty Fish
    • Higher Protein Cheeses
    • Low Carb Protein Powders

    Most keto dieters will be able to meet their protein needs with 2-3 keto meals that contain one or more of these protein sources. If keto recipes arent enough to help you meet your protein needs, all you need to do is add one of the high protein foods from the list above.

    Here are a couple of examples:

    To add as much protein as possible with minimal calories and fat:

    • Add an unflavored protein powder to your keto sauce or dressing.
    • Add white meat chicken, turkey, or other lean meats or fish to your meal.
    • Have egg whites with your meal.
    • Make a quick protein shake with a low carb protein powder.

    To add extra protein and fat to your meal:

    • Add higher fat meats like bacon, sausage, and fattier cuts of meat to your meals.
    • Have whole eggs with your meal.
    • Add extra high protein cheese to your meal.
    • Have some high protein nuts and nut butters .

    For more high protein and/or high fat keto meal ideas, check out our keto recipes. Dishes that feature seafood or meat will typically have the highest protein content.

    Find Out How Much Protein You Need

    Most adults over 19 years of age need about 0.8 grams of protein per kilogram of body weight. You can use the following equations to calculate your protein needs.

    Note: 1 kg = 2.2 lbs

    An adult who weighs 80 kg needs about 64 g of protein each day, while an adult who weighs 65 kg needs about 52 g of protein each day.

    The following groups have different protein needs than what is recommended above:

    • children and youth
    • some athletes
    • people with certain health conditions

    Talk to a registered dietitian to help determine the amount of protein thats right for you.

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    Your Weight Is Creeping Back Up

    High-protein diets are often praised for helping people drop a dress size or two in as short as a week-but the long-term effects aren’t as desirable. Following a high-protein diet often means eating very few carbs, which isn’t sustainable for most of us in the long run. This can lead to food cravings and less energy to get your morning workout in, and can make you regain the weight you worked so hard to lose.

    Sandra Aamodt, Ph.D., is a neuroscientist who has spent years studying the brain-weight link. She told EatingWell,“Don’t do anything to lose weight you’re not willing to do forever.” This is because your brain can certainly adjust its behaviors once you lose the weight, but it needs you to continue your efforts in order to maintain it. Opting for restrictive diets-like keto-may not be your best bet for long-term health after all.

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