How Much Protein Should I Eat In A Day
As we cover in our guide How Much Protein Do I Need to Eat, youâre going to find all sorts of different recommendations for how much protein you should be consuming.
For example, the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight .
In our opinion, and as described in this review article the RDA for protein is too low and should be higher regardless of your body composition.
Our calculator actually starts you off at 0.54â0.82g per pound of bodyweight , which tops out at over twice the level of the RDA.
Also, the amount of protein you eat will depend on your individual goals. Thatâs why we have so many variables in our protein calculator.
The RDAâs blanket recommendation for protein intake is oversimplified.
Weâll dive into this further in the subsequent sections.
One final point: we gave you a wide recommended range of protein, because people vary quite a bit in their protein needs.
So donât take our protein recommendation as gospel!
Consider your results here as a starting point. Try one range, see how you feel, and take it up or down from there.
If you respond well to a protein intake thatâs not within our recommended range, donât sweat it!
The protein recommendations here come from studies, and studies are based on averages. You may be an outlier.
Protein Helps You Feel Full Longer
One of the biggest things that impedes weight loss is hunger.
People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger.
Protein is the most satiating of all the macronutrients .
Several different lines of research have all pointed to the same thing: higher protein intakes tend to provide more satiety and less hunger.
For example, in one study, high protein snacks allowed people to go longer between eating and also caused them to eat less at subsequent meals .
Another study showed that including protein into a glass of water decreased hunger compared to water alone .
Depending on the source of protein, there does appear to be minor differences in the exact amount of satiety that protein provides, however these differences are minor and dont really make a meaningful impact for most people .
Currently, there is no consensus on the optimal level of daily protein intake in ones diet with regard to stay full. However, roughly 1.8 – 2.9 grams of protein per kilogram daily appears to provide substantial benefit on satiety .
Dont Stress About Protein Just Focus On Carbs At First
I know one of the main problems with a ketogenic diet is trying to figure out if youre doing it correctly.
Are you getting enough fat? Are you eating too many carbs or too much protein?
Thats why were trying to make things simple.
To get started on Keto, dont stress out about your protein or fat intake initially. Just focus on getting your net carb intake under 25 g daily.
If you need to eat more protein at first because youre unsure how to add healthy fats into your diet , then thats ok.
Theres time to tweak your Keto diet after you start.
And if you dont want to think about all the macro calculations, then check out our Keto Meal Plans for effortless keto.
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What Are Benefits Of Sprouts
Sprouts are rich in a number of important nutrients. While the specific ratio of nutrients varies depending on the type of sprout, they generally contain high levels of folate, magnesium, phosphorus, and vitamin K. In fact, they have higher amounts of these nutrients than fully-grown versions of the same plants.
How Much Protein Is Optimal On Keto
Eating too little protein can mean you lose too much muscle when you lose weight. But eating too much could cause your body to turn that excess protein into glucose and thereby knock you out of ketosis.
Theres not a general consensus on this issue
But below are some good guidelines to follow when determining how much total daily protein you need on Keto.
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How To Calculate The Amount Of Protein In Typical Foods
Now that youve got a rough idea of how much protein you should be eating every day, youll want to estimate how much youre actually eating. I find it easiest to estimate the amount of protein in a meal in 25g units, and the amount for snacks in about 10g units.
Heres why. Common portions of many protein foods we eat at meals conveniently have about 25g of protein, and protein snacks tend to fall in the 10g range. So, it makes it easy to keep track. For example, 3 ounces of cooked fish or poultry has about 25g of protein, and a snack of a single-serve carton of yogurt, a protein bar, or a handful of roasted soy nuts would have about 10g of protein.
If youre a woman aiming for about 100g of protein a day, you can easily do that by taking in 25g at each meal, and have a couple of protein snacks. If youre a male aiming for about 150g a day, you can simply double up your protein units at a couple of meals in order to hit your target.
What Are The Right Macro Ratios For You
The right macros for you are based on your personal Total Daily Energy Expenditure and goals.
My macro calculator defaults at the best macro ratio thats proven to work for the majority of people. You should achieve your weight loss or muscle-building goals using the default setting.
However, there is nothing wrong with adjusting this ratio if needed. Perhaps youre an extreme endomorph and do better with fewer carbs. Or, perhaps you only have one kidney and need to eat less protein. You can adjust to the levels that are right for you personally with a little math, which is explained in detail here.
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What Are The Benefits To Eating Protein
As a macronutrient, protein is vital to your bodys natural processes. When you supplement your diet with the right amount of protein, you are making it easier for your body to build lean muscle, strengthen bones and tissue, deliver oxygen and nutrients throughout the body, aid in digestion, and regulate hormones. Furthermore, eating protein can help curb hunger, maintain a healthy weight, reduce fatigue, and reduce recovery time after exercise or injury.
Why Protein Is Essential To Your Diet
In addition to carbohydrates and essential fats, protein is a macronutrient required by the body in order to perform basic functions. When there is not enough protein in your diet, you may experience weakness, fatigue, swelling, skin degeneration, loss of muscle mass, and an increased risk of injury.
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Calculating The Right Carb Amount
After protein and fat are calculated, the calculator assigns the remainder of your calories as carbohydrates. This usually results in a moderate amount of carbs that are in the healthy range recommended for most people. Carbs fuel your body and workouts and are the bodys preferred energy source.
Many people coming from a low carb type of dieting may feel like this weight loss calculator factors carbs on the high side. However, this is a moderate amount of carbs according to respected nutritional guidelines and the notion that carbs cause weight gain or prevent fat loss when eaten in relation to your TDEE has been debunked.
What Makes The Promix Protein Calculator Unique
The Promix Protein Calculator was designed by Albert Matheny, M.S., R.D., C.S.C.S. Albert is a Registered Dietitian, Exercise Physiologist, and Founder + Owner of SoHo Strength Lab in New York City . For the past ten years, Albert has worked with athletes and clients of all ability levels to improve their nutrition and training.
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How Much Protein Do You Need
Protein is the building block for muscle growth. This macronutrient that not only builds muscle, but also helps your body retain muscle mass as you age.
Optimal protein intake will be based on your specific goals and current weight. Protein intake is calculated as a percentage of your total caloric intake or may also be based on your weight.
When choosing your meals, you should look for lean protein sources, such as chicken, lean red meat like sirloin, or fish. In addition, if you want to get the most benefit from your protein intake, you should spread out your protein consumption throughout the day.
Protein Intakes For Fat Loss & Muscle Retention
Where the goal is to maximise muscle retention and enhance fat loss, protein intakes of 2.2 to 3.0 g/kg/d should be spread across 3 to 6 meals per day, with the protein content of each meal containing approximately 0.4 to 0.55 g/kg per meal, with meals eaten within 2 to 3 hours before and after training.
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How Much Protein Do I Need In A Day
The following chart reveals the recommended daily protein intake based on your age given that you are overall healthy.
It is important to note that the FDAs recommended daily values are to prevent deficiency and not based on optimal health nor specific to individuals, especially those looking to gain lean muscle or improve their body composition. The recommended daily allowance of protein varies from one person to the next.
To get your specific daily protein intake needs, get started with our simple and free protein calculator:
General Fitness Promix Protein Calculator – Best for people who go to the gym a few times per week and enjoy a variety of workout types or classes.
Experienced Lifter Promix Protein Calculator – Best for people who go to the gym 3x/week or more and have specific strength or performance goals.
Should You Include Protein Supplements In Your Diet
Most folks should need to include protein supplements as part of their keto diet you should easily be able to meet your daily protein needs by eating nutrient-dense whole foods, like those mentioned above.
Some recipes, especially those for shakes and smoothies, list protein powder in their ingredients: if youd like to try those out just be careful to pick a protein powder that doesnt contain artificial sweeteners, preservatives, soy or processed milk powder.
Im personally a fan of the Equip Beef Protein . The chocolate flavor has just stevia and unsweetened cacao powder.
Bottom Line: You really dont need protein supplements. But if you choose to use them, make sure they dont have artificial sweeteners, preservatives, or soy/processed milk powder like Equip Beef Protein.
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How To Plug In The Numbers
While you can just use the protein calculator to determine your recommended intake, well show you how to plug the numbers into the formula or rather, how it works.
Ok, so say you are a 30-year-old male that is 6 tall and weighs 185 lbs. Youll plug this information into the following formula for men to find BMR: 66.5 + 13.75 + 5.003 6.775
66.5 + 13.75 x 83.9kg + 5.003 x 182.9 6.775 x 30 = 1,931 calories
So 1,913 calories is the BMR and youll also get this number by selecting the custom option on the activity multiplier. Now lets factor in a specific activity level such as the medium exercise option that youll find in the activity level dropdown menu on the protein calculator.
To get our calculation, well have to take 1,931 and multiply it by 1.55, which equals 2,993 calories. So, the recommended calories for a 30-year-old, 6 tall male that weighs 185 pounds and does a medium level of activity is 2,993.
What If You Eat Too Much Protein On Keto
The common fear on Keto is that if you eat too much protein, then you wont lose weight.
But is this true??
The idea is that the excess protein gets turned into glucose which spikes your insulin, lowers your ketone levels, and kicks you out of ketosis.
But as youll discover below, this idea is highly debated.
So, just because you hear some people talk about how too much protein kicks you out of ketosis, doesnt mean its true.
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Protein Calculator: How Much Protein Do You Truly Need
- 3 minute read
Protein is one of the essential building blocks in any health or fitness routine. Its not only an essential nutrient for your bodys tissue, organs, and hormones, but its also an energy fuel source driving muscle growth and maintenance. It can be used to satiate hunger and supplement nutritional gaps in your diet. So whether youre looking to see some gains in the gym or cutting weight, its important to get a good sense of how much protein you should intake to reach your goals.
What Are The Healthiest Sprouts To Eat
Edible sprouts such as alfalfa, broccoli, mung bean, and radish sprouts, are excellent sources of antioxidants, essential amino acids, and a handful of nourishing vitamins and minerals. As such, sprouts have been labeled as functional foods that have health-promoting benefits and lower the risk of many diseases.
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How Do I Calculate My Macros For A Meal
If you want to calculate your daily macros by meal, Click on meal numbers to split this into a per meal basis for tracking macros. For some people, this is easier, while for others it becomes too much to keep track of. Do what works for you. Either method is fine.
Setting Activity Level Accurately
A higher activity level means a higher daily calorie goal . For example if you can maintain your weight at 2,000 calories per day, then adding vigorous daily exercise to this means you need more calories to maintain your weight.
Figure out your activity level using the Calories Burned Calculator.
The same rule applies even if you are using this as a weight loss calculator.
If you are sedentary and your goal is to lose weight, your calorie goal might be 1,600 calories per day. If you decide to start exercising, the weight loss calculator will increase your daily calorie goal . Although it may seem counter-intuitive, more energy is required to fuel your workouts, and your metabolism is increased therefore calories should be higher. Undereating is one of the leading causes of weight loss plateau.
Many people struggle with which exercise level to choose. Basically each level breaks down as follows:
This varies based on your individual stats, but you can get a more specific amount of calorie burn by simply subtracting your sedentary calorie amount from the chosen exercise level amount.
Calculate Your Protein Needs On Keto Using This:
- Figure out your body fat percentage.
- Multiply your body fat percentage by your weight. This gives the amount of your fat.
- Your lean body mass = Your weight Your fat amount .
- The amount of protein you should eat = 0.8 * Your lean body mass
If you use metric units and prefer Kg calculations, then multiply your lean body mass in Kg by 1.8.
And if youre having a hard time doing these calculations or estimating your body fat percentage, then weve created a Keto macros calculator to help you out. Enter the information it asks for and itll provide your total daily protein, calories, fat, and net carbs intake. But remember, these are just guidelines things will vary for your specific needs, health conditions, and activity level.
Bottom Line: Use our Keto macros calculator to easily estimate how much protein you should eat on Keto.
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How Much Protein Per Day To Lose Weight
If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.
My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.
For the correct amount of protein to gain muscle, check this resource out.
Proteins In Common Diets
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.
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.
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Percent Of Daily Calories
Current U.S. Department of Agriculture dietary guidelines suggest that adults should consume between 10% and 35% of their total calories from protein. To get your number and track your intake, you’ll need to know how many calories you consume each day.
Once you know how many calories you consume, multiply that number by 10% and 35% to get your range. As an example, a person who consumes 2,000 calories per day would need to consume 200 to 700 calories each day from protein.
Whats The Ideal Amount Of Protein You Should Consume
The answer is…it all depends. Your weight, lifestyle, and goals are all determining factors in your recommended daily protein intake. The current Recommended Daily Allowance for protein is 0.8g per kg of body weight for those leading more sedentary lifestyles . If youre using the Imperial System , youre looking for 0.36 grams of protein for every 1 pound of body weight. Typically, if youre working in an office or similar job that has you sitting for long periods of time each day, you would fall into the sedentary lifestyle group. For this reason, its important, to be honest about your total level of activity each day when calculating your desired protein intake.
If youre an active individual or an athlete, increases in muscle mass, sweat loss during activity, and muscle recovery and repair post-workout are all supplemented by an increase of protein in your diet . Several studies recommend daily amounts of protein from 1.2-1.4g per kg of body weight for endurance training and 1.6-1.8g/kg for strength training . This is because active individuals are burning more energy, and they require more intake for both functioning during workouts and aiding in the recovery from them. If youre athletic or active the Recommended Daily Allowance will not be sufficient to help build muscle and provide the results you want.
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