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.
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 .
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 Much Protein Do I Need
The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake , or based on age alone. 0.8g/kg of body weight is a commonly cited recommended dietary allowance . This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, maybe beneficial, depending on the sources of the protein.
The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources suggest consuming between 1.8 to 2 g/kg for those who are highly active. The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.
Recommended dietary allowance of protein, based on age
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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Why Is It Important To Get Enough Protein
During digestion, the body breaks down the protein we eat into individual amino acids, which contribute to the plasma pool of amino acids. This pool is a storage reserve of amino acids that circulate in the blood.
The amino acid pool in the bloodstream readily trades with the amino acids and proteins in our cells, provides a supply of amino acids as needed, and is continuously replenished.
Since our bodies need proteins and amino acids to produce important molecules in our body like enzymes, hormones, neurotransmitters, and antibodies without an adequate protein intake, our bodies cant function well at all.
Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair.
Consuming protein can also increase levels of the hormone glucagon, and glucagon can help to control body fat.1 Glucagon is released when blood sugar levels go down. This causes the liver to break down stored glycogen into glucose for the body.
It can also help to liberate free fatty acids from adipose tissue another way to get fuel for cells and make that bodyfat do something useful with itself instead of hanging lazily around your midsection!
The Daily Minimum Recommended By The National
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 . The results of decades of scientific research on diet and weight loss have unearthed a few important pieces of information that can help people successfully fight weight gain. Choose from the highest protein foods such as shrimp, chicken breasts, and lean cuts of meat.
Who Should Use The Promix Protein Calculator
The Promix Protein Calculator is for anyone looking for a better way to determine their own specific daily protein needs quickly and easily. Our protein calculator combines well-researched scientific components with the years of real world experience Albert has gained through helping thousands of clients. Whether you are an Olympic gold medalist or someone just starting to train, having the right amount of protein in your diet will help you feel better and achieve your goals.
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.
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Calculate Using Your Body Weight
Of course, not everyone has access to body composition analysis. And if you dont, you can estimate your protein needs based on your current body weight. Its not a perfect method. It doesnt take into account how much muscle mass you have, but it does at least account for differences in body size.
Heres how to calculate your protein needs:
The number you get is a reasonable target for the amount of protein, in grams, that you should eat each day.
So, a woman who weighs 140lbs should aim for about 100g of protein a day. A 220lb man should shoot for at least 150g of protein.
With either method, the recommended amount of protein is more tailored to your needs than general recommendations based on gender alone. Of course, if you have a specific
athletic goal in mind, such as strength training or endurance, your needs might vary somewhat, and you can find more detailed information in my guide for calculating macros for athletic performance.
Where To Get Healthy Lean Protein
Even though you need more protein when you’re gaining weight, you’ll likely have no trouble meeting your recommended protein intakes. A single 6-ounce portion of fatty fish — like salmon or tuna — supplies 44 grams of high-quality protein, while eating 3 ounces of turkey breast increases your protein intake by 26 grams. Make a “chicken Parmesan” that’s weight-gain friendly by topping a 6-ounce chicken breast with a spoonful of tomato sauce and an ounce of Parmesan cheese, and you’ll have an entree that supplies 42 grams of protein. Cottage cheese, eggs, full-fat milk and Greek yogurt also contain high-quality protein for weight gain.
You can also meet your protein needs with plant-derived foods. A cup of edamame, for example, contains 29 grams of protein, while black and lima beans each contain 15 grams of protein per cup. Whole grains, nuts and vegetables also contain small amounts of protein. While most plant-based foods are low in at least one amino acid you need for muscle gain, eating protein from a variety of plant-based foods ensures you’ll get what you need.
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How Much Protein Do You Need A Day To Build Muscle
If you want to build muscle, you’ll want to adjust your protein intake based on how much protein you were eating before and how much strength training you’re doing now, says Cesar Sauza, a registered dietitian with AltaMed Health Services.
To gain muscle, you will also need to be in a caloric surplus, meaning you consume more calories than you burn. However, this should not all come from protein.
“Increased protein is associated with increased muscle strength and mass however this is not the full story because our bodies also require carbohydrates and fats to help contribute to muscle mass,” Sauza says.
To make sure you meet your goals, consult a registered dietitian to help you draw up a meal plan with the proper balance of protein, fat, and carbs.
Here’s Exactly How Much Protein You Should Eat For Muscle Gain And Weight Loss
Regardless of your goal the answer is simple: 30 grams of protein at every meal.
A 180-pound guy who wants to maintain his current weight would need 100 to 130 grams, or six palm-sized portions of protein-rich foods, every day. Thats about 30 grams at each meal and an additional 10 to 20 grams in two snacks. Chicken breast is great, but so are chicken thighs, tofu, salmon, pork, shellfish, whitefish, lamb, tempeh, and much more.
And don’t forget that a heaping scoop of most protein powders will net you around 30 grams of the nutrient.
Within the larger picture of your daily diet, that means youll want to consume 30 percent of your daily 2,600 calories from protein.
And, yes, that includes plant proteins.
If you’re trying to reduce the amount of meat youre eating, you need to swap in a high-protein plant food.
Some plant foods that are high in protein: soybeans , quinoa, chickpeas, lentils, any kind of nut, peas, any kind of bean, and seitan. You can use an app to track your nutrient intake, or you can simply aim for a palm-sized portion of whatever protein youre including in your meal.
Also, be careful with snacking. Youll find some protein products on the market that contain a measly four grams per serving, along with an abundance of added sugars.
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How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
Tip: Calculating your caloric needs
Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.
Calorie-wise, there are only three types of diets:
Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.
Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight
Also, note that
Protein intake should be based on body weight, not on caloric intake.
Most studies have looked at dosages up to 1.5 g/kg only a few have looked at dosages as high as 2.23.3 g/kg. However, in healthy people, even those higher dosages dont seem to have negative effects.
Tip: Calculating your protein needs
The Benefits Of Protein For Weight Loss Explained
While the research cannot conclusively determine that dietary protein alone promotes weight loss or that high protein diets are the best approach to losing weight, what weve seen so far is fairly compelling.
It is becoming more apparent that higher protein intake has some serious potential benefits for dieters.
There are three main arguments for why you should consider consuming more protein when looking to shed pounds.
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Where Should I Be Getting It From
Whether youre a carnivore or follow a plant-based diet, its possible to find protein with ease. Amy Shapiro, registered dietician, and Founder of Real Nutrition NYC, actually names plant foods as some of her top protein sources. Meat-eaters should consume local, organic, grass-fed meat whenever possible. Dennett agrees, adding, For optimal nutrition, its best to get protein from a variety of sources. For omnivores, that would mean getting protein from animal foodsmeat, poultry, fish, dairy, and eggsas well as plant sources like beans, lentils, soy, and nuts and seeds.
Those following a plant-based diet need to pay a bit more attention to protein sources. Try protein-rich foods like legumes, tofu, seeds, and vegetables. Vegans have to be a little more thoughtful about getting enough protein, but its completely doable, Dennett explains. The nice thing about plant protein is that you also get fiber and phytonutrients with it. Score!
Now that you know everything about replenishing your body after a workout, check out the classes available on Aaptiv and start your sweat session!
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How Much Protein Do You Really Need
Every cell in your body contains protein. But what is protein, which foods contain it, how much do you need each day and why?
Dr Lindy AlexanderFebruary 2018
If youve gone down the health food section of your supermarket lately, you may have noticed the large range of protein products and powders on offer. Claiming to promote everything from more energy to weight loss and bigger muscles, protein seems to be the must-have for health. But is the hype justified?
What is protein?
Protein is an essential nutrient in our diet. It plays an important role in muscle growth and repair as well contributing to enzyme and hormone production.
The building blocks of proteins are called amino acids, and theyre chemically linked to each other to form various combinations of proteins, says Tim McMaster, accredited practising dietitian and spokesperson for the Dietitians Association of Australia.
There are 20 different types of amino acids and theyre broken up into 2 main categories those that can be made by the human body and those that must be provided through the diet .
Why do we need protein?
Every cell in the human body contains protein and it makes up about half of our dry body weight. The protein we eat is broken down and helps to maintain muscle mass and metabolism.
A severe lack of protein can affect almost every part of the bodys function and lead to muscle wastage and a poor immune system.
How much protein do you really need?
The best sources of protein
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Choose The Healthiest Sources Of Protein
Just about every type of food has protein. Some have more than others. Whether you eat meat or not, you can get enough protein from your diet.
Apart from protein, you might also want to think about what else you’re getting from protein-rich foods.
For instance, to limit saturated fat, you’d want to choose lean cuts of meat over fattier cuts. And to cut back on sodium, skip the processed meats like hot dogs and sausage.
If you’re trying to get more omega-3s, you might choose salmon, tuna, or eggs fortified with omega-3s.
If you need to get more fiber, look to beans, vegetables, nuts, and legumes.
To help lower the chance of getting heart disease, it’s a good idea to limit the amount of red meat, especially processed red meat, and eat more fish, poultry, and beans, according to researchers at the Harvard School of Public Health. Most nutritionists agree the best approach is to choose from a variety of protein sources.
If you’re watching your weight, try including protein with every meal. It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass.