How To Figure Out How Much Protein To Eat

Protein Is Hard To Store As Body Fat

How To Calculate Your Macronutrients (HOW MUCH PROTEIN, CARBS, FAT) | LiveLeanTV

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. If you are looking for ways to lose weight fast, consuming protein is a great option!

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.

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Disclaimer:

The Promix Nutrition Protein Calculator is for education purposes only. Please consult your dietitian and doctor before beginning any new diet or exercise program.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

Peterson, Courtney & Thomas, Diana & L Blackburn, George & Heymsfield, Steven. . Universal equation for estimating ideal body weight and body weight at any BMI. American Journal of Clinical Nutrition. 103. 10.3945/ajcn.115.121178.

Institute of Medicine . “2 History of Nutrition Labeling”. Front-of-Package Nutrition Rating Systems and Symbols: Phase I Report. The National Academies Press.

Find Out How Much Protein You Need

Most adults over 19 years of age need about 0.8 grams of protein per kilogram of body weight. You can use the following equations to calculate your protein needs.

Note: 1 kg = 2.2 lbs

An adult who weighs 80 kg needs about 64 g of protein each day, while an adult who weighs 65 kg needs about 52 g of protein each day.

The following groups have different protein needs than what is recommended above:

  • children and youth
  • some athletes
  • people with certain health conditions

Talk to a registered dietitian to help determine the amount of protein thats right for you.

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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.

How Much Protein You Need

Protein: How Much and Why? in 2021

People do have different protein requirements depending on their age, their size, their levels of activity and health. However, those requirements are not as high and don’t vary as much, as some of the popular hype around protein might lead one to believe.

Current dietary guidelines set forth by the U.S. Department of Agriculture recommend that adult women consume 46 grams of protein per day or 10%30% of your total calories. For adult men, 56 grams of protein is recommended or 10%30% of your total calories.

The USDA offers the following guidelines as to what serving sizes equal an ounce of protein: In general, 1 ounce of meat, poultry or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the Protein Foods Group.

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How Much Protein Per Day To Lose Weight

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 . Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram if aiming for weight loss.

My practical recommendation to people is that if you carry a BMI of over 30 or a body fat percentage above 25-30% it makes more sense to base your protein recommendations off of your goal weight.

For the correct amount of protein to gain muscle, check this resource out.

Optimal Protein Intake: Key Takeaways

The logical response to How much protein should I eat? is It depends. There is no all-encompassing optimal protein intake, or diet, for that matter.

To get you out of the gate, try using these starting guidelines to protein intake for building muscle and losing weight:

  • For weight loss and cutting body fat, aim for 1.2-1.4 grams of protein per pound of lean body mass.
  • Sedentary adults generally only require the RDA for protein – 0.36 g/lb body weight.
    • Older people may benefit from eating a little more protein to combat age-related sarcopenia.
  • Consume at least 20-30 grams of leucine-rich protein per meal.
  • Space protein-rich meals about 4-5 hours apart throughout the day.
  • For building and maintaining lean muscle tissue, consume plenty of carbohydrates along with quality protein to optimize muscle protein synthesis and spare muscle tissue.
  • Drinking a casein protein shake before bedtime will provide a sustained-release of amino acids while you sleep.

Remember, factors such as lean body mass, sex, age, genetics, and training experience will contribute to your unique protein demands. You will inevitably need to adapt and adjust throughout the process of dialing in your protein intake and learning more about which protein sources work best for you.

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Using Lean Body Mass To Determine Protein Recommendations

A formative systematic review by Helms et. al contends that strength-training athletes and bodybuilders may benefit from daily protein intakes in the range of 1.0-1.4 g/lb lean body mass , especially when trying to lean out and cut body fat.

Note that LBM is what you weigh, not including body fat.

Lean Body Mass Example: a 200-lb person with 10% body fat has 180 lbs of LBM. A 250-lb person with 30% body fat has 175 lbs of LBM.

But why use lean body mass instead of total body weight?

Its simple. If the two individuals in the above example use their total body weight to calculate optimal protein intake, the obese 250-lb person will consume significantly more protein despite having less lean body mass.

Its more sensible to base your protein needs off lean body mass instead of total body weight since excess fat tissue is not metabolically demanding. People who are obese/overweight will overestimate their actual protein needs if they use total body weight as the starting parameter.

How We Calculated Your Protein Intake

How Much Protein Should You Eat Per Day?

Theres a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient.

The U.S. Food and Drug Administrations daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.

But if you want to maximize the amount of muscle you can build and minimize the amount of fat youll gain? Or if youre eating in a calorie deficit, if you want to maximize muscle retention and fat loss, then just about every expert and non-expert will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight.

Heres what the data says on setting your own intake.

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Can Protein Help You Build Muscle

High quality protein combined with exercise can help build muscle. Eating within 3060 minutes of finishing exercise may be the most beneficial for building muscle. During this time, skeletal muscles make better use of nutrients in food than they do 3 hours after exercising.

The current recommended daily allowance for protein is set at a level that prevents muscle loss and provides the minimum required amino acids. Individuals seeking to gain muscle should be eating more than the RDA.

Active individuals may eat up to 2 g per kilogram body weight of protein per day. The most active individuals may go as high as 3.5 g per kg body weight. Eating high protein levels for long periods may cause digestive, renal, and vascular problems.

10-35% of total daily caloric intake. But since pregnant people need extra calories during the second and third trimesters of pregnancy, the amount of protein they need to eat will be higher.

For teens under 18 who are pregnant, the RDA is 10-30% of total daily caloric intake from high quality protein sources.

You’re A Vegetarian Or Vegan

Eat These Recipes:High-Protein Vegan Recipes

Good news for those forgoing animal products: If you’re eating enough calories, opting for a plant-based diet doesn’t automatically mean you’re not consuming enough protein. According to the Academy of Nutrition and Dietetics, the terms “complete” and “incomplete” protein are misleading. “Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable amino acids when caloric requirements are met,” the Academy said in a 2016 position statement.

Vegetarians and vegans may need to pay a bit more attention to what foods give them the best protein-for-calorie value than the average meat-eater, but eating a varied diet that includes protein-rich legumes and soy will keep your body and muscles humming along just fine.

Other great vegetarian sources of protein: eggs, Greek yogurt, nuts, quinoa and peanut butter. See our Top Vegetarian Protein Sources if you need help eating more protein. Vegans, read up on our Top 10 Vegan Protein Sources.

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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

0.11

Intermittent Fasting Protein Intake

How much protein do I need per day? : weightroom

The muscle-full effect gives us insight into why an intermittent fasting diet might be suboptimal for building muscle. You cant starve yourself all day and then play catch up at night by overfeeding protein in a short time frame. While you certainly can build muscle doing intermittent fasting, its likely not ideal for maximizing muscle growth.

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Intermediate: The Percentage Of Calories Method

Does the Palm Method feel a little too chill for you?

No biggie! You can also estimate your protein needs based on your target calorie intake. I recommend 25-30% of calories for active adults.

Heres how to do it:

  • Multiply your daily calorie goal by 0.25 or 0.3
  • Divide that number by 4, as protein has 4 calories per gram.
  • The quotient is your daily protein target.
  • Want to see that in action? Lets assume youre aiming for 1600 calories per day, with 30% of calories from protein:

    1600*0.3 = 480480/4=120

    Youre aiming for 120 grams of protein per day .

    The primary upsides are that this approach promotes a balanced diet, and its also a bit more precise than the hand method.

    But, there are a couple of downsides. First, the percentage approach assumes you are eating at an appropriate calorie level for your height, weight, age, and activity level. Eating too much will result in weight gain while eating too little could result in muscle loss.

    And from a practical standpoint, the percentage method means that youll likely need to track calories and protein intake in an app like MyFitnessPal. Tracking can be very effective for weight loss, but its not for everyone. Its tedious, it can lead to food obsession, and lots of people havent mastered the basics enough to really do macros well.

    That said, the percentage method is a decent option if you have some experience manipulating your calorie and nutrient intake.

    Can You Eat Too Much Protein

    There isnt a specific number that defines how much protein is too much protein, but going overboardeven on whole foodsmay be detrimental. Thats why its important to stick with the recommended daily allowance and speak to your healthcare provider to figure out what works for you.

    Some research shows that those who consume high-protein diets may increase their risk of kidney stones and kidney disease, since your kidneys filter the waste products of protein. High protein intake may also be associated with an increased risk of heart disease, which researchers partially attribute to the intake of saturated fat and cholesterol.

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    How To Actually Calculate Your Protein Needs

    Perhaps, then, the best way to measure how much protein you need to consume daily is based on lean body mass, or everything in your body that isnt fat. This could provide a more accurate figure than focusing on just your total weight.

    Of course, if youre a fitness model sitting comfortably at four per cent body fat, then theres obviously not going to be much difference whether protein intake is expressed relative to your weight or lean body mass. For the average guy, however, it’s a considerably different story. They’re likely to be carrying more weight around their midriff and have a higher body-fat percentage.

    On the flipside, let’s look at an obese man who weighs 135kg. In this case, it would be unwise to base his protein intake on his total bodyweight. Using the 2g of protein per kg, he’ll be eating a whopping 270g protein on a daily basis.

    Needless to say, our hypothetical overweight man definitely doesnt need to be eating the equivalent of 10 chicken breasts a day, even if he’s looking to build muscle. In fact, most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.

    Why Protein Is Essential To Your Diet

    How Much Protein Should I Eat?

    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.

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    Add A Free Protein Calculator Widget To Your Site

    You can get a free online protein calculator for your website and you don’t even have to download the protein calculator – you can just copy and paste! The protein calculator exactly as you see it above is 100% free for you to use. If you want to customize the colors, size, and more to better fit your site, then pricing starts at just $29.99 for a one time purchase. Click the “Customize” button above to learn more!

    Guidelines For Special Populations

    Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.

    • Pregnant and lactating people need more protein than people who are not pregnant .
    • Older adults may need more protein than middle-aged adults .
    • People with liver or kidney disease need to decrease protein intake .

    Consult a doctor or dietitian to determine your ideal daily protein goal.

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