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.
Why Your Body Needs Protein To Build Muscle
You may already know this, but I want to give a brief summary just to make sure.
In the body, a protein is a special type of molecule that is comprised of substances known as amino acids. Think of amino acids as the building blocks of proteinswithout the requisite amino acids, the body cant create protein molecules.
Now, there are many types of proteins in the body, and they perform a wide variety of functions ranging from the replication and repair of DNA, to cell signaling , to the formation of tissues and other substances like hair and nails, and more.
The building of muscle proteins requires a variety of amino acids, some of which must be obtained from food .
When you eat a food that contains protein, your body breaks the protein molecules in the food down into the amino acids theyre comprised of, and then uses those amino acids to build its own proteins.
If you eat too few grams of protein every day, your body can become deficient in the amino acids it needs to build and repair muscle, and thus, muscle growth becomes impaired.
Now, the body has certain protein needs even if you dont exercise. Remember that every day cells are dying and being regenerated, and this requires amino acids.
When you do exercise, however, the body needs even more amino acids to repair damaged muscle fibers and, depending on what youre doing, grow them larger. This is why athletes need to eat a high-protein diet to maximize performance.
How high do you have to go, though?
Is It Possible To Consume Too Much Protein
Its possible to consume too much of any nutrient and what our body doesnt need to burn for energy, it will store.
Our kidneys are involved in the processing of the protein in our diet, and extremely high levels of protein can be harmful over time. However, studies show that up to 3.5g/kg bodyweight per day does not cause negative side effects.4
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If youre concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
1. Table, M. . Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids . National Academy Press: Washington, DC, USA.
2. Nutritiondata.self.com. 2020.SELF Nutrition Data | Food Facts, Information & Calorie Calculator. Available at: < https://nutritiondata.self.com/> .
3. Rieu, I.,Balage, M.,Sornet, C., Giraudet, C., Pujos, E., Grizard, J., & Dardevet, D. . Leucine supplementation improves muscle protein synthesis in elderly men independently of hyperaminoacidaemia. The Journal of physiology, 575, 305-315.
4. Astrup, A. . The satiating power of proteina key to obesity prevention?.
Talking and writing about food and fitness is at the heart of Claires ethos as she loves to use her experience to help others meet their health and wellness goals.
Find out more about Claires experience here.
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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.
Based On Lean Body Mass
An additional method of figuring out how much protein you need takes into account activity level and lean body mass. Some experts feel that this is a more accurate technique since lean body mass requires more protein for maintenance than fatty tissue.
Lean body mass is the amount of bodyweight that is not fat. It includes bone, water, muscle, organs, and other tissues. There are different ways to determine your lean body mass, but the easiest is to subtract your body fat from your total body mass.
First, you’ll need to determine your body fat percent. There are different ways to get the number, including body fat testing with skin calipers, BIA scales, or DEXA scans. You can also estimate body fat with this calculator.
Next, calculate your total body fat in pounds. Multiply your body weight by the body fat percentage. For example, if you weigh 150 pounds and your fat percentage is 30, then 45 of those pounds would be fat .
Lastly, calculate lean body mass.Subtract your body fat weight from your total body weight. Using the same example, the lean body mass would be 105 .
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Why Is The Agn Roots Protein Calculator Better Than The Typical Recommended Daily Value Seen On Food And Supplement Labels
Until January 2021, the Daily Values you see on food and nutrition product labels are still primarily based on the values developed in 1968.
To understand more in detail about the history of our severely outdated dietary & nutrition guidance of the FDA, we put together a high-level timeline around the history of the recommended Daily Values you see on all Nutrition Facts Paneling. The history and origin of DV are quite interesting going back to WWII.
- 1941 – The advent of Recommended Dietary Allowances by the Food & Nutrition Board became adopted to provide superior nutrition for civilians and military personnel, so they included a “margin of safety”. Because of food rationing during the war, the food guides created by government agencies to direct citizens’ nutritional intake also took food availability into account.
- 1950 – United States Department of Agriculture nutritionists made a new set of guidelines that also included the number of servings of each food group to make it easier for people to receive their RDAs of each nutrient.
- 1968 – The first regulations governing U.S. nutrition labels specified a % U.S. RDA declaration based on the RDA values at that time.
- 1974, 1980, and 1989 – The RDAs continued to be updated however, the values specified for nutrition labeling on food remained the same.
- 1997 – The introduction of Dietary Recommended Intake values to expand upon and evolve the pre-existing system of RDAs.
What Is The Best Protein To Build Muscle
The best proteins to build muscle are those that contain all of the essential amino acids the building blocks for protein that the body cant make on its own which are called complete proteins.
Varying your protein sources in your diet can help assure you get a wide range of amino acids. Research shows that protein sources high in the amino acid leucine can increase muscle growth.3 Dairy foods, like whey protein, are high in leucine.
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How To Calculate Protein Intake For Muscle Growth
To calculate the amount of protein you need to maximize muscle growth, multiply your bodyweight in pounds by 0.7. If you prefer metric, multiply your bodyweight in kilograms by 1.6.
|230 lb||167 grams|
It is worth pointing out that the researchers dont rule out the possibility that a higher protein intake may be beneficial.
Given that the confidence interval of this estimate spanned from 1.03 to 2.20, it may be prudent to recommend approximately 2.2 grams of protein per kilogram of bodyweight per day for those seeking to maximise resistance training-induced gains in fat-free mass.
In other words, they think that the muscle-building benefits of protein plateau at around 0.7 grams per pound of bodyweight per day.
But, they acknowledge that there may be a small benefit to eating more around 1 gram per pound of bodyweight per day, or 2.2 grams per kilogram.
How Much Protein Powder Should I Take Per Day
It’s important to consider that everyone is different, and every protein source has associated nuances in terms of amino acid profiles. At AGN Roots, we recommend if it’s possible to get 100% of your protein needs through whole foods.
When this becomes a struggle, and the convenience of whey protein becomes too great to forgo, we suggest a maximum of thirty-five percent of your total protein intake represent the upper end of your daily whey protein powder goal.
Sticking to thirty-five percent ensures you achieve a diverse protein macro amino acid profile and aren’t forcing any unnecessary gaps.
Learn More:Nutrition Facts & Amino Acid Profile
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This Is How Much Protein You Need To Build Muscle
Everyone knows we need protein to build muscle, but how much is enough?
Let’s face it protein and muscle-building go hand-in-hand. The macronutrient is vital for muscle tissue repair and is full of amino acids: the building blocks of strength. But, with sources, calculations and advice varying wildly, few men actually know how much protein they need to maintain muscle and to keep building bulk.
And without that knowledge the caricature of the gym bro guzzling a protein shake that’s surgically attached to him is allowed to live on. Well, no more. We’re here to tell you exactly how much protein you need in your diet to build muscle, as well as explain how you can calculate a protein intake that’s personalised to you and the foods you can add to your diet to up your protein numbers, if that’s necessary.
According to the NHS, the daily reference intake of protein is 50g, but that doesn’t take into account the differences between people, so it doesn’t change whether you’re 6 ft 9 or 4 ft 4, nor does it allow for the difference in need between someone who weighs 80 kilos compared with someone who weighs 200 kilos. But there are ways to work out how much protein you need. And all you have to do is keep reading to find out how.
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Protein Calculator By Weight
You might notice that our Protein Calculator for Building Muscle does not offer calculations for weights under 80 pounds. Thats because these calculations are meant for fully-grown adults. And, if you feel that your child needs any particular diet, you will need to consult your childs pediatrician for medically-accurate information. In fact, as a general rule, most of the information on our site is only intended for adults over age 18. Even teenagers may have different dietary needs than adults.
You may also notice that our Protein Calculator tops out at 400 pounds. Now, we think that if you want to build muscle, you should be able to. And, muscle is a great catalyst for burning fat. However, just make sure that if you have body concerns, such as being clinically overweight or obese, that you get your doctors permission before starting any certain diet.
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Total Calories: 1699 Per Day
Exercise: 15-30 minutes of elevated heart rate activity.Intense exercise: 45-120 minutes of elevated heart rate activity.Very intense exercise: 2+ hours of elevated heart rate activity.
Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.
Can Excess Protein Make Me Fat
Yes, too much protein in your diet over time can easily cause a shift in your body composition. Excess protein beyond the requirements to serve physiological needs such a muscle repair is likely to be stored as fat.
To ensure you dont pack on the fat stores, listen to your body, and adapt accordingly. If you notice you are working out and gaining undesired weight, the choices are to either workout harder and increase the extent of your muscle growth & repair, or to cut back on protein consumption.
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What Protein Is And Why It’s Important
Before we work out how much protein you need, let’s first break down exactly what it is. Put simply, protein is a macronutrient that is built from amino acids, which are stitched together into long chains. Some of these chains your body can make naturally known as non-essential and some of which it cant. These are called essential amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair.
How Does The Protein Calculator Work
Our calculator uses formulas to determine daily protein intake based on individual variables such as the ones mentioned above.
But before it can spew out your protein needs, it must first determine your recommended daily calorie needs. To do this, it uses the Harris-Benedict equation to calculate your basal metabolic rate or the number of calories your body needs at rest to sustain basic life functions . BMR is determined by your gender, weight, height, and age.
Then, the calculator factors in how many calories you burn from daily activities to determine your recommended maintenance calories, or calories needed to maintain your bodyweight. To do this, it uses an activity multiplier formula of which weve provided below using bullet points.
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The Type Of Protein Matters
Not all forms of protein are alike. There are three important factors you should know about:
- Different forms of protein digest at different speeds.
- Some forms of protein are better utilized by the body than others.
- Different forms of protein have different amounts of the essential amino acids our bodies need.
NPU and digestion speeds are important to know because you want to rely on high-NPU proteins to meet your daily protein requirements, and research has shown that a fast-digesting protein like whey is ideal for post-workout consumption.
The bottom line is if you get plenty of fish, meat, dairy, and eggs in your diet, youll have no issues with meeting your bodys protein needs.
Vegans, however, have it a little tougher.
You probably expect me to start talking about complete and incomplete proteins, but the incomplete protein myth and the faulty research that spawned it was thoroughly debunked by MIT years ago. All protein found in vegetables is complete.
What is true, however, is that some forms of vegetable proteins are lower in certain amino acids than others, making certain sources better than others.
I recommend vegans eat plenty of grains , legumes , and high-protein vegetables like peas. I recommend soy be eaten sparingly, for reasons given in this article on protein powders.
When To Eat Protein
Timing your protein hits is vital to optimise your gains. Your body cant process more than 25 to 35g of protein per serving, so scoffing six steaks at dinner is a waste. Its not about having shedloads all at once, say Reid. And anyway, your most important protein hit is the one after your gym session.
You want that immediate stimulus, says Reid. Within the 30-minute window post-workout youre looking to optimise the repair and regeneration process. Thats when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: Youve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When theyre coursing through you, youre not building muscle. When you get some recovery nutrition in it counters those stress hormones, says Reid, switching your body back into repair mode and kickstarting growth.
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