How Much Protein Should I Eat Calculator

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How Much Protein, Carbs, & Fats Should You Eat? – Calculations and Adjustments

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Proteins And Weight Loss

If you’re trying to lose weight, it is essential that you keep your protein intake at a level recommended by this protein calculator. A decrease in protein consumption can have a detrimental effect on your health.

The reason behind it is quite simple. When we reach a calorie deficit, our bodies don’t automatically start burning the accumulated fat . First, they use the available carbohydrates and proteins. Only then they turn to fat storage for energy.

Accessing the fat storage is not easy, though – it requires some energy, which is usually obtained from breaking down carbohydrates. If these are not available, your organism will break down lean body tissues for proteins that can be converted into carbs.

What does it mean? It means that if you try a starvation diet, instead of losing fat, you will lose muscle mass. That’s why it is recommended to eat small portions of protein a few times throughout the day – so that your cells will not have to turn to its own tissues as an energy source.

If you want to stay fit and in shape, we invite you to visit our calories burned calculator. It is a fantastic tool for losing additional pounds that will keep you motivated throughout your training. How much fat is there to lose? Check it with our lean body mass calculator that will tell you your body weight without fat tissues.

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 .

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Carbohydrate Calculator: How Many Grams Of Carbs Should You Eat

Carbohydrates are great for building muscle and burning fat if you know how many to eat! This calculator will help you know how many carbs per day to eat for your goals.


Carbohydrates are the energy source your body relies on most throughout the day. They fuel your workouts and provide energy for movement and brain function. The calculator on this page provides recommendations for a moderate-carbohydrate diet, with slightly lower carb levels for fat loss and higher levels for muscle gains.

If you’re new to tracking your macros, use the calculator’s recommendations to get a good starting baseline. If you’re transitioning from a so-called “standard American diet” with soda and crunchy snacks, this might already be lower than you’re used to! Then, if you decide you want to try a lower-carb or ketogenic approach, you can experiment with reducing your carb levels.

Food Sources Of Proteins

How Much Carbs Fat And Protein Should I Eat

Dietary sources of complete proteins are mainly eggs, milk, meat, fish, and poultry. Eggs should be noted for providing the optimal mixture of essential amino acids. Here are the protein ratings of some common foods, reflecting how good of a source they are:

Proteins in common foods

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As you can see, both animals and plants produce proteins containing essential amino acids, but whereas animal sources usually provide a complete amino acids mix, individual vegetables usually offer only a limited set of amino acids, therefore food variety is more important when it comes to plant sources. There is no difference in the same amino acid, if it is derived from an animal or vegetable source. Reliance on animal sources for protein is associated with higher intake of cholesterol and fatty acids.

Despite being key for muscle building, simply eating a lot of protein will not automatically result in muscle gains, so don’t opt for a diet with a very high protein percentage when using the protein calculator thinking that you will become the Hulk. In fact, proteins that are not immediately needed will be transformed or discarded. Consuming too much proteins is not harmless, too, as this would put a strain on your liver and kidneys, which will struggle to process and excrete the excess.

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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.

What Is The Ratio For Keto Diet

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How To Calculate The Right Daily Protein Amount

How Much Protein Should I Eat?

Setting protein to Moderate adjusts the ratio to .65 grams per pound of body weight. This is appropriate for sedentary individuals or for people with higher body fat percentages.

High is appropriate for people who are active, do moderate strength training, and have an average body fat percentage.

Maximum will set to 1 gram / lb. This is appropriate for those who are wanting to gain weight/muscle mass and do intense training.

I go into greater detail about how to choose an appropriate protein level when counting macros so give that article a read if youre still unsure.

Read Also: What Else Has Protein Besides Meat

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Notes About Using The Promix Protein Calculator

No protein calculator is perfect without taking physical measurements. For the most accurate representation of your daily protein needs, it is helpful to first determine your lean body mass using either a Dexa Scan or Bioelectrical Impedance Scale. After you have your lean body mass, you can evaluate your training and lifestyle to achieve a more exact determination of your protein needs. If you would like an in-depth analysis and recommendations, contact Albert. For anyone other than elite athletes, this level of detail is not necessary, nor will it yield significantly better end results in relation to your training goals.

Also Check: How Do You Get Protein Out Of Your Urine

How You Can Maximize Your Weight Loss

If you would like to maximize your weight loss efforts, use the results from this calculator and apply them to this visual hack. Using this one visual tool, you can help avoid the common pitfalls most people run into when trying to lose weight.

Combining the numbers generated by this calculator and adding them to a visual aid means you should have such a successful weight loss journey, you will want to share both the calculator and visual hack tool with your friends!

Why Does Your Keto Calculator Only Calculate Net Carbs

How much protein do you need per day?

Total carbs is not a precise indicator of the carb content of a food. When you see total carbs on a food label, the number beside it represents the cumulative total of grams of dietary fiber, sugar, and sugar alcohol that are in that food item or beverage. Net carb content, on the other hand, relates to the carb content of the food that is digested at four calories per gram and impacts your ketones levels.

For example, if we told you to eat 50 total carbs rather than 20-30 grams of net carbs, you could be eating anywhere between 0 and 50 grams of net carbs. At 0 grams of net carbs, most people will get into ketosis within the first week and experience deeper levels of ketosis as the weeks progress. On the other hand, while eating 50 grams of net carbs per day, many people will struggle to get into ketosis and sustain higher ketone levels.

Recommended Reading: What Foods Have Whey Protein

Hand Portions: The Easiest Way To Track Calories And Macros

When we created this calorie, macro, and portion calculator, we asked:

How can we help people eat the right amount of food, but without the burden of having to weigh and measure every morsel?

Our solution: to give personalized targets not just for daily calories and macros, but also hand portions. That way, you can use whichever method you prefer.

This hand portion systemdeveloped by Precision Nutritionallows you to use your own hand as a personalized, portable portioning tool. Youre not actually measuring your food, but rather using your hand to gauge portion size. Its highly effective for food tracking because your hand is proportionate to your body, its size never changes, and its always with you.

Heres a snapshot of how it works:

  • Your palm determines your protein portions.
  • Your fist determines your vegetable portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

Based on the calorie, portion, and macro calculators output, all you have to do is eat the recommended number of each hand portion daily.

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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Why Is Protein Important

If you want to lose weight, gain muscle, or just improve your overall body composition, you need to have an adequate protein intake. Sufficient protein intake is also important in overall health and boosting our immune systems.

Protein is a macronutrient that not only builds muscle, but it also maintains muscle mass if you are trying to lose weight or following a low-calorie diet.

For example, in a 2016 study, participants were placed on low-calorie diets while they performed resistance training and high-intensity interval training six days a week. Each group in this study consumed the same number of calories, however, the participants that included more protein in their diets improved their body composition by gaining more lean muscle mass and losing more fat.

This is why protein is a key nutrient if you are trying to improve your body composition, or when trying to lose weight on a lower calorie diet.

The source of protein intake is also important. Healthy foods such as chicken, lean beef, fish, nuts, and legumes are excellent options when choosing quality protein sources.

In addition to the types of protein you consume, the timing of when you eat your meals is just as important. Instead of waiting until dinner to eat a large amount of protein, spacing out your protein intake will help you reap the benefits of a high-quality diet.

This protein calculator will help you individualize your specific protein needs to determine your optimal daily protein intake.

Know Your Body Fat Percentage And Lean Mass

How Much Protein Should I Eat

Measuring your body fat percentage is important for calculating how much lean body mass you have and how much protein youll need to maintain muscles. Why? Because muscle burns more calories even in a sedentary state than fat.

A person with a lower body fat percentage will burn more calories than someone who weighs the same but has a higher body fat percentage.

You can measure body fat in a few different ways:

  • DEXA scan: This is the most accurate method but takes the most time and money. Its a type of X-ray that measures your bone mineral density and can give you a good reading of your body fat percentage.
  • Skinfold calipers: This is probably the most popular method. Theyre cheaper than a DEXA and most gyms and doctors offices will have these. You can even purchase them yourself.
  • Body measurements: This involves using a measuring tape to get the width of your neck, hips, and waist to estimate body fat composition. While not the most accurate, it can give you a good idea.
  • Visual estimates: If youre not able to apply the above methods, you can estimate your body fat percentage visually. This means looking at your body and making a guess about how much fat vs. muscle you see. Keep in mind this the least accurate method and will only give you a basic estimation.

Once you know your body fat percentage, you can also determine your lean body mass. For example, if someone weighs 150 pounds and is 25% body fat, they can figure out their body fat in pounds:

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