How Much Protein Carbs And Fats Do You Need In A Day
In an old article we talked about calories and we calculated how many calories you need to accomplish your goal. This article is about what should those calories be made up of how much protein, how much carbohydrates and how much fats make up your total calorie goal.
If your calorie goal is 2000 calories, you cant just eat 2000 calories of sugar and expect to have that lean and fit body. Thats because your hormones will be all over the place and they have such a huge role in creating a fat-burning or a muscle building kind of body for you.
Fat And Calories In A Healthy Diet
It’s a bad idea to try to avoid fat completely. Fats are an important source of energy and they can help you feel full. Fat in your diet is needed to absorb vitamins A, D, E, and K.
Fats should be eaten in moderation. The American Heart Association recommends that people choose healthy unsaturated fats in place of saturated fats and trans fats.
Like fat, you need a certain amount of calories in your diet to fuel your body. Teens come in all sizes and each person’s body burns energy at different rates, so there isn’t one perfect number of calories that every teen should eat. You dont need to count calories to keep a healthy weight. Choose a variety of foods to eat, including vegetables and fruit, whole grains, low-fat dairy, and protein foods. Pay attention to when you feel hungry and stop eating when you feel full.
Your body needs calories to operate to keep your heart beating, your lungs breathing, and your brain thinking. Your muscles use calories to move. Being active every day keeps your body strong and can help you maintain your weight.
Eating more calories than your body needs can lead to being overweight and other health problems. If you are concerned about your weight, speak to your doctor.
How Much Protein Should I Eat A Day
Clinical nutrition recommendations suggest a protein intake of 0.6 to 0.8 grams of protein per kilogram of body weight . This would equal out to roughly 40 to 55 grams of protein a day for a 150-pound adult.
Another way to consider protein needs is by looking at macro balance. The US Dietary Guidelines suggest protein intake should make up 10% to 35% of your daily calories. And on a 2,000 calorie diet, this will equal out to 50 to 175 grams of protein a day – quite a large range!
It is important to note that the recommended daily 0.8 g kg typically skews towards the minimum amount you should be eating. And 50 grams of protein a day might not be adequate in maintaining lean mass, building muscle, and promoting better body composition in some – especially active individuals and older adults.
In reality, protein needs are not as directly related to calorie intake or total body weight as they are to the amount of lean mass you have and how much you use your muscles.
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How Many Calories Should I Eat To Lose Weight
The calorie calculator allows you to calculate how many calories you should eat a day in order to lose a certain amount of weight by a certain date.
Maximize your weight loss efforts by using the results from this calculator and apply them to this visual hack.
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- Very Light:
How Effective Are Hand Portions For Tracking Macros
Our research shows hand portions are 95 percent as accurate as carefully weighing, measuring, and tracking. With substantially less effort and time involved.
Plus, our hand portion tracking system allows you to easily adjust your intake to further optimize your results.
Ready to get started? Go ahead and enter your information into the calorie, portion, and macro calculator above, and well do the rest, providing you with a free nutrition plan customized just for you.
If you have more questions right now, or want to understand the nutrition rules we used to design this calorie, portion, and macro calculator, see the Resources section for a full breakdown.
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How Do I Account For Mixed
It gets tricky with mixed-food meals, like soups and chilis. You simply have to eyeball it, and make your best guess, especially if you didnt make it yourself.
Ultimately, the general goal is to get a protein, veggie, quality carb, and/or healthy fat in each portion. This is relatively easy to do when making it yourself. When made by others, simply guesstimate as well as you can. Most importantly, if the goal is anything other than weight gain, eat slowly and mindfully, until satisfied.
Often, meals like this are a mix of protein, carbs, and fats, but are a bit lower in veggies. Adding a vegetable on the side can be very helpful. And adding additional protein can also be helpful if the meal seems to have a greater proportion of carbs and fats.
What Is A High
A high-protein diet is one where you work on getting plenty of protein probably more than you are used to getting as the first focus of your eating patterns. Protein-rich foods include eggs, meat, seafood, legumes, and dairy products. These foods are not only high in protein but high in nutrients in general. That means a high-protein diet is also a high nutrition diet.
Increasing protein can be very helpful for weight loss because protein can help tame your appetite.1 It also supplies plenty of the raw materials needed to maintain your muscles and your metabolism, both of which help ensure that youre burning calories at an appropriate rate.2
For people who want to build muscle, getting more protein than is typically recommended is a must. Current recommendations, known as the RDA or the recommended dietary allowance, are designed for healthy people and meant to prevent malnutrition they arent meant to help increase muscle mass or improve medical conditions such as type 2 diabetes.3
Diets with increased protein can have a positive effect on the treatment and prevention of type 2 diabetes and metabolic syndrome, and possibly even heart disease.4 Higher protein intake also helps prevent sarcopenia, which is a loss of muscle mass that can occur as you age, and a related condition, osteoporosis, which is a loss of bone mass.5
More high-protein guides
You can read more about how much protein most people are eating now in our expanded section here:
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How Much Protein Does The Body Need
There’s a lot of conflicting information about how much protein your body needs. The Recommended Dietary Allowance states that you need 0.8 grams of protein for every kilogram of body weight. So, a 145-pound person would need 52.7 grams of protein a day. It has been argued that this is the minimum to prevent deficiency, and nitrogen balance studies have shown that there is a higher need for athletes, regardless of their sport. The joint American College of Sports Medicine and Academy of Nutrition and Dietetics position statement calls for 1.2 to 1.7 g/kg for strength athletes and 1.2 to 1.4 g/kg for endurance athletes.
While the body has the capacity to store carbohydrate and fat, there is no such storage for protein, which is why it must be consumed daily. When too much protein is consumed, it is either used as an inefficient source of energy or converted to fat. Excessive protein consumption, whether from food sources or by liquid or powder supplements, may cause dehydration, as well as negatively impact the kidneys and bones. When protein is consumed in the range of 1.4 to 2.0 g/kg, there does not appear to be any negative effect on the kidneys and bones.
1. Activity level 2. Weight 3. Goals 4. Age
Potential Downsides Of Counting Calories
Although counting calories can be an effective strategy for weight loss, its important to remember that there are many other factors to consider when choosing what and how to eat.
Instead of focusing solely on calories, its best to follow a balanced diet thats rich in a variety of nutritious, whole foods. This can ensure that youre getting the vitamins, minerals, and nutrients that your body needs to support weight management and overall health.
If you do decide to cut calories, be careful not to decrease your intake too much, as doing so may cause , including increased hunger, dizziness, fatigue, headaches, and nausea .
Eating too few calories may also slow your metabolism, making it harder to maintain weight loss in the long term .
Losing weight sustainably also takes time. You should focus on small, gradual changes rather than rapid weight loss strategies.
Finally, calorie counting isnt an exact science. Some days your body needs more calories, while on other days it needs fewer. Focusing exclusively on numbers and weight may also lead to .
Cutting calories too much may harm your health and make it harder to maintain weight loss. Instead of focusing only on calories, concentrate on a well-rounded diet thats rich in nutritious, whole foods.
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How Much Protein Do I Need To Lose Weight
EMMIE SATRAZEMIS, RD, CSSD August 4, 2020
When it comes to weight loss there is one macro the resigns supreme – protein! In fact, outside of calorie control, eating more protein is one of the best dietary approaches to losing body fat. However, the exact amount of protein you need is often hotly debated and can differ from one person to the next.
Heres the breakdown on this popular diet-friendly macro and expert advice on what your optimal daily protein intake should be.
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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A Few Basic Weight Loss Tips
In addition to cutting calories, there are several steps you can take to lose weight in a sustainable, long-lasting manner:
- Practice mindful eating. involves limiting mealtime distractions and paying close attention to your dishs texture, taste, and smell. Plus, this practice may reduce food cravings and promote long-term weight loss (
- 31 ).
- Stock up on healthy foods. Following a healthy diet is much more challenging when you have a kitchen full of processed foods that are high in sugar and calories. Instead, stock your fridge with plenty of nutritious ingredients and .
- Find support. Studies show that social support may aid weight loss. Find a friend or family member with similar goals, join an online weight loss forum, or check for support groups in your area to set yourself up for success .
- Try meal prepping. Many people find that meal prepping is a convenient way to eat well and save time. Pick one or two days to prepare your meals ahead of time so that you can enjoy delicious dishes all week long.
In addition to decreasing your daily calorie intake, the tips outlined above may support long-term weight loss.
How To Get More Protein
Nutritious, lower-fat include poultry, fish, low-fat dairy products, and eggs.
- 3 1/2 ounces of chicken breast = about 30 grams of protein
- 1/2 cup of cottage cheese = 15 grams of protein
- 1/2 cup Greek yogurt = about 15 grams of protein
- 1 large egg = about 6 grams of protein
Plant-based sources of protein include seeds like hemp hearts, which have 10 g of protein in a 30 g serving. Nuts have been linked to greater longevity but not necessarily weight gain despite being high in calories.
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What Are My Calorie Recommendations
If you are trying to bulk up, then it is necessary that you ingest more calories than you need to maintain your weight.
In general, aiming for about 250 to 500 calorie increase over what you already ingest, from healthy whole food sources, is a great way to bulk with lean muscle and not an extra layer of fat.
This would mean that if you were the average person and you maintain your weight at around 2000 daily calories , then you should aim for 2250 to 2500 calories for the period that you are bulking.
To calculate this accurately, you’ll first need to determine your TDEE
Your TDEE is an estimation of how many calories you burn per day when exercise is taken into account. There is a formula to calculate this, however it may be easier to use this calculator online instead.
Once you have your total energy expenditure figured out, then you can analyze your current daily food intake to determine how many calories you are consuming and where those calories are coming from.
Once you have a baseline average of how many calories you consume and where those calories are coming from, you can then calculate your macros in order to determine how many extra calories per day you need to consume in order to reach your muscle building goals.
For example, by understanding what you eat every day, you’ll be able to clearly see where you can reduce fat and increase your protein.
Here is a handy guide for calculating your energy needs: :
Men: Basal Metabolic Rate = 88.362 + +
Reduce Your Intake Of Refined Carbs And Ultra
The term refined carbs refers to grains that have lost their bran and germ, including white bread, pasta, crackers, and white rice. It also includes sugar and other sweeteners.
Refined grains typically lack fiber, which supports weight loss by decreasing your appetite and increasing feelings of fullness .
Eating fewer carbs, including fewer , may also promote weight loss by altering levels of specific hormones that regulate your appetite, such as peptide YY .
While a low carb or ketogenic diet definitely isnt right for everyone, replacing refined carbs with a variety of nutrient-dense, fiber-rich carb sources such as whole grains, root vegetables, nuts, seeds, and legumes may be beneficial.
Its also best to avoid , which include fast food, packaged snacks, candies, and sugary beverages. These items not only pack refined carbs but also preservatives, sugars, unhealthy fats, salt, and other ingredients you should limit in your diet.
Eating more protein, exercising, staying hydrated, and limiting your intake of refined carbs and sugary beverages are a few simple ways to decrease your daily calorie intake.
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How Did We Calculate Your Protein Intake
Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
How Much Protein Do I Need Per Kg
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. Thereof, how do I calculate how much protein I need?
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.
Subsequently, question is, is 100 grams of protein enough to build muscle? 5 grams per pound. The American College of Sports Medicine recommends endurance athletes need 1.2 to 1.4 grams per kilogram and bodybuilders need 1.6 to 1.7 grams protein per kilogram body weight (.
Keeping this in view, how can I get 50 grams of protein a day?
Getting enough protein is important for health. For this reason, the Recommended Daily Intake for protein is 50 grams per day.A 100-gram serving of these foods will give you the following amounts of protein:
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