Add Hummus To A Sandwich
Forget the fattening mayonnaise and cheese you can satisfy your need for something super creamy by spreading hummus on your sandwich instead. The chickpeas in your hummus are packed full of protein, and the flavorful herbs and garlic can be added to give your sandwich some zingwithout the grease and fat. To make your own hummus at home, check out our 11 Tips for Making the Perfect Homemade Hummus!
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.
How To Use Our Protein Calculator
Our Promix Protein Calculator is designed to work for someone that is new to training and for the experienced/elite athlete. Choose the path of questions that is appropriate for you and answer the questions truthfully to give the most accurate protein recommendation. Individual data is never shared or published.
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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.
Let A Machine Do The Math
Now, that was fun! But if youre uninterested in manually performing the calculations above, you can consider using the Free Dieting Macronutrient Calorie Counter. Both these tools are extremely helpful and let you use pre-defined ratios or define your own.
This post provided you with a general idea of how to calculate your daily macronutrient requirements. In later posts we will take an even deeper look into each macronutrient and discuss the various differences between the subcategories of each macronutrient. For example, there are various types of fatspolyunsaturated, monounsaturated, trans and saturated fatsand our bodies treat each of these differently.
4. Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009 360:859-73
5.What Is the Minimum Percentage of Fat That Should Be Consumed by Adults? Retrieved 1/11/2016 from
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How Much Protein Should I Eat To Build Muscle
If youâre trying to build muscle, youâre going to want to eat enough protein to induce muscle repair and growth.
Proteins are the building blocks of muscle, so youâll need plenty if youâre looking to build a muscular physique!
If youâre of healthy weight, active, and wish to build muscle, aim for 0.64â1.09 g/lb .
There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.
As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.
More protein may counteract this a little.
If youâre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.
Now of course, if you want to grow muscle, you canât just eat proteinyou also need to strength train!
Luckily, were experts on that.
Here are some resources to begin your training:
Promote Muscle Gain By Increased Protein Intake
If you are an athlete, looking to increase your muscle mass, simply eating high-protein foods won’t help. Dietary protein, after deamination, provides energy or recycles components of non-muscle molecules, or is converted to stored fat in fat depos. First of all, one needs adequate caloric intake corresponding to their exercise level. If the intake is insufficient during intense training even augmented protein intake may not be enough to maintain the proper balance of nitrogen since a disproportionate percentage of dietary protein will be catabolized to account for the energy deficit. So, you will burn your proteins before they can participate in muscle development.
However, there is some support that the now common practice of eating and drinking predigested protein in the form of shakes, powders, pills or bars might assist in muscle growth, especially whey protein. A 2019 meta analysis supports the “efficacy and safety of whey protein supplements as an ergogenic aid on athletes’ sports performance and recovery.”
Katch V.L., McArdle W.D., Katch F.I “Essentials of Exercise Physiology”, fourth edition
Jager, R. et. al. “International Society of Sports Nutrition Position Stand: Protein and exercise”, Journal of the International Society of Sports Nutrition 14, DOI: 10.1186/s12970-017-0177-8
WHO “Protein and Amino Acid Requirements in Human Nutrition”, WHO Technical Report Series 935
Cite this calculator & page
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Can I Eat Too Much Protein
Now that Iâve drilled it into your head that you should be eating plenty of protein, a natural question will arise:
How much protein is too much protein?
Weâve got good news for you: as long as youâve got a healthy liver and kidneys, you can eat lots of protein with no ill effects.
As Examine points out in its research on protein:
âHigher protein intakes seem to have no negative effects in healthy people,â**
**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctorâs recommendation for required protein consumption!
Go ahead and aim for the high end from our protein calculator.
One final note: if our current recommendation for protein is a lot higher than what you normally do, ease into it.
Donât go from minimal protein intake to woofing down steak and eggs while chugging a protein shake.
Studies have found that immediately doubling protein intake can have negative effects.
Increase your intake gradually, a little more each day, and youâll be fine!
Makes Keeping Track Of What You Eat A Breeze
I have been really enjoying using this app to track my food intake. Sometimes the foods people entered are not correct in their breakdown, and that can be a little frustrating. I wonder if the interface for entering in the info could be a little clearer or explained better for those that may need it. I also like that I can scan a barcode and find the related item. And that it keeps your most used items at the top of the list is really thoughtful, and the way you can show carbs, protein, and fat, and how they breakdown from each item is wonderful! Thanks so much!
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Protein Deficiency When The Hunger Kills
We would like to end this text by addressing a grave tragedy affecting an unbelievable amount of people around the world the protein-energy malnutrition. It is caused by chronic hunger or disease reducing the ability of intestines to absorb food. As you may suspect, it concerns mainly developing countries. However, children and the elderly of America experience the malnutrition and protein deficiency too. This illness manifests in two disorders:
How To Use Our Daily Protein Calculator
This is an instruction on how to use our daily protein calculator:
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Protein Increases The Thermic Effect Of Food
The thermic effect of food is the cost of digesting your food.
Essentially, it takes some energy to break food down, digest it, and turn it into energy. Protein has the highest cost of all the three macronutrients.
While the total effect that the thermic effect of food has on daily energy expenditure and weight loss is small, it is not meaningless and is important to note.
In one study, a high protein diet increased the thermic effect of food by roughly 6-8 kcals per hour when compared to a low protein diet, which may translate to ~50-75 calories per day .
However, not all studies show this large of an effect, and the thermic effect of protein is not likely responsible for most of its benefit, but it may be the cherry on top of adequate dietary protein during weight loss.
You can track things like the thermic effect of food, total daily energy expenditure, and macros with the NASM Weight Loss Calculator.
What Are The Best Sources Of Protein
There are a lot of good quality protein sources to choose from, and we recommend that the majority of your protein intake comes from these foods. We recommend that you focus on quality before quantity as clean, healthy sources are going to be the best option.
Some example of good quality protein sources include:
- Grass-fed meats
- Soy protein
- Low-fat dairy products
- Nuts/nut butters
- Beans and legumes
- Protein supplements
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What Is The Minimum Protein Intake For A Bodybuilder
It is a common misunderstanding that a bodybuilder should ingest higher protein intake during workout sessions. This is not true at all. The reason why a bodybuilder should never exceed the required protein intake is that it may seriously hinder the muscle-building process and even lead to serious health problems.
Exceeding protein intake can have serious effects on the body like lack of energy, weight gain, muscle pain, loss of strength, growth problems, etc. Therefore, it is advised that a bodybuilder should always consume the recommended amount of protein before and after a workout session.
So how much protein should a bodybuilder take in order to maximize muscle building? This can be answered by understanding what the body needs for muscle building. Bodybuilders need protein in the form of proteins, amino acids, and hydrochloric acid in order to repair and build damaged tissues. So, protein intake for a bodybuilder should always be about 1 g/kg of body weight in order to facilitate muscle repair and growth.4
It is important to remember that protein intake does not have a direct relationship with the appearance of muscles. While it is important for the bodybuilder to consume protein, the type of protein and the amount will determine the appearance of muscles. The recommended protein intake for a bodybuilder is one gram of protein per pound of body weight at least once per day.
Protein Is Hard To Store As Body Fat
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy is stored as fat is important.
The body processes the three different macronutrients in very different ways.
Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.
This process makes it much harder for protein to store as body fat.
One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency .
During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat.
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How Much Protein Do You Need Each Day
Current guidelines, established by the Institute of Medicine in 2002, recommend adults 19 years of age and older consume 10 to 35 percent of their daily calories from protein. That’s about 200 to 700 calories from protein for a 2,000-calorie diet. Another way to calculate how much protein you need each day is to multiply 0.8 grams of protein per kilogram of your body weight. With a little math, this translates to 54 grams of protein for a 150-pound woman, or 65 grams for a 180-pound man.
Here are some examples of what 10 grams of protein looks like:
- 2 small eggs
Get These Recipes: Healthy High-Protein Lunch Ideas for Work
How Much Protein Is Right For You Is One Guideline Correct
Does a one size fits all model for protein make sense? Calorie needs differ from person to person, so why not protein? After all, people come in all different sizes, and their body composition is highly variable. It stands to reason that protein needs could vary a lot, too.
One guideline from the Institute of Medicine recommends that we eat 10 to 35 percent of our total daily calories from protein. This guideline helps a littlea least it attempts to tie protein needs to calorie needs. But the percent-of-calories range is pretty wide, and most people would be hard-pressed to figure it out anyway.
So, how can you estimate out how much protein your own body needs? Here are two ways.
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Food Sources Of Proteins
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:
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.
How To Calculate Calories From Protein
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Knowing how to calculate calories from protein can be useful in meal planning. Protein is essential to maintain good health as inadequate protein intake can cause fatigue, hunger, and other physical symptoms. Calculating calories from protein and meal planning will help alleviate issues due to too much or too little protein.
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Substitute Fatty Lunch Meats For Lean Ones
Put away the fatty and sodium-filled deli meats like salami, ham, and roast beef. Instead, swap them out for low-sodium turkey and canned tuna, both of which are extremely rich in protein and will keep you full way past the 3 p.m. afternoon slump. Salty deli meats can also make you puff up bookmark these 42 Foods to Deflate Your Belly Bloat for some quick fixes you can eat!
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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What Percentage Of Carbs Protein And Fat Should You Eat
One question I see a lot is What percentage of carbs, protein and fat should I be eating? It gets confusing because companies always seem to be pushing low carb, low fat or high protein eating.
Its important to know how much carb, protein and fat youre eating because they play different roles in your body. You want to give your body the right kind of energy and everybody has different energy needs. Dont eat low this or high that just because everybody else is doing it.
Let me quickly take you through why your body needs carbs, protein and fat, where you get them and what percentages are recommended.To put it simply, the foods you eat are made up of carbohydrates otherwise known as carbs protein and fat. When your stomach digests the food you eat, the carbs, protein and fat are broken down into their simplest forms to be used by the body.
Percentage of Calories from Carbohydrates
Your body uses carbs as its preferred source of energy. You get the majority of your carbs from plant-type foods and milk products. When you eat carbs, you want to go for whats called complex carbs and natural sugars and you want to avoid refined carbs.
You get complex carbs from whole grains such as rice, oats and barley, whole grain breads and cereals, and starchy vegetables like potatoes, sweet potatoes, corn and squash.
You get natural sugars from foods such as fruits, non-starchy vegetables, and milk and milk products.
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