What Percentage Of Your Diet Should Be Protein

How To Translate Your Calories In Food

How To Set Your Macros (Protein, Fat, Carbs)

The goal is to understand how calories translate into foods, so eventually you don’t have to spend time rigorously counting grams of protein, grams of fat, grams of carbs and calories, or meticulously reading food labels in order to maintain a healthy weight and meet your macronutrient and micronutrient needs.

So what does getting about 30% of your calories from protein even look like?

If approximately ? of your total calories needs to come from protein, then approximately ? of each meal should be a protein. The current recommended dietary allowance for protein is 0.8 grams per kilogram of body weight a day for adults over 18. So according to this formula, a person who weighs 150 pounds requires around 60 grams of protein each day. That person would want to get 20 grams of protein, or 80 calories of protein, in each meal.

Some foods that are around 20 grams of protein are:

  • about 3 eggs

  • 2 cups of high protein dairy products like milk or yogurt

  • 3 ounces of ham,

  • 1 cup cooked black beans, pinto beans or lentils

  • 1 cup cooked split peas

If you include one of these options on your plate for each meal, youll immediately know youre on track to getting the proper amount of protein you need no calorie counting necessary.

Is Lentils High In Protein

Lentils are also a food high in protein that is also meat-free. Basically, lentils are a type of legume. They are known to be the worlds best plant-based protein. So, vegans as well as non-vegans love lentils as they are good sources of protein. This is one of the top protein sources for vegans!

Overall, the protein content in a cup of boiled lentils is about 18 grams. Besides protein, lentils are also high in other essential nutrients and minerals such as fiber, iron, magnesium copper, folate, manganese, etc.

So How Do I Use This Information

Now that you know the optimal split between calories from protein, carbs, and fat, its time to calculate the actual amounts you need in grams.

Start by calculating your daily calorie need, using the guidelines from this post. Lets say that you calculated a daily need of 2.000 calories. With a 40/40/20 energy split of protein, carbs, and fat, you would need:

  • 800 calories from protein
  • 800 calories from carbs
  • 400 calories from fat

To calculate the amounts in grams, you divide by how many calories there are per gram in each macronutrient .

For a 2.000 calories diet, your daily amounts would be:

  • 800 calories from protein / 4 = 200 g Protein
  • 800 calories from carbs / 4 = 200 g carbs
  • 400 calories from fat / 9 = 45 g fat

And there you have it! It may seem a little complicated at first, but when you do it step-by-step, its actually quite easy to calculate exactly how much protein, carbs, and fat you need in your diet.

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What Percentage Of Carbs Protein And Fat Should You Eat

Suzanne Hiscock

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.

Tools & Calculators

Protein To Carb Proportion On A High Protein Diet

What percentage of carbs, fat and protein should you eat ...

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High-protein diets, also called low-carb diets, have become popular as a method for losing weight, as some people find it easier to stick to this type of diet than one that is low in fat. When done correctly, they can increase weight loss while helping to preserve your lean mass and lower heart disease risk factors. The exact amount of protein and carbohydrates varies among different types of high-protein diets, but they often have higher levels of protein than what is generally recommended in the average diet.

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What Meat Is Best For Weight Loss

Here are the top 5 lean meats for weight loss and muscle gains. CHICKEN BREASTS. These are the easiest to get hold of and most familiar. RABBIT. This used to be a common sight on British dinner tables but is less popular today despite being one of the leanest meats around. VENISON. PHEASANT. OSTRICH.

What Happens If You Eat Too Much Protein

High-protein diets may tout weight loss, but this type of weight loss may only be short-term. Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.

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Is Tuna High In Protein

Tuna is a type of fish that many people all around the world love to eat. There are many ways to cook it. Some people like to roast or bake it. Others enjoy it cold in salads.

Tuna is popular for a very good reason: it is high in protein and low in fat. On top of that, it is delicious. This makes the perfect recipe for anyones favorite food.

Tuna are also good sources of protein because one can or 142 grams of tuna contains about 27 grams of protein. Furthermore, 142 grams of tuna contains only 128 calories.

Apart from proteins, tuna also contains a wealth of other nutrients. It is also rich in omega-3 fats. Check out our Nocoise Salad recipe that is great for boosting your testosterone and protein intake.

Good Carbs Vs Bad Carbs

How much protein should you eat?

Carbohydrates are important to health as is staying at the correct weight. It is important to note that not all carbs are the same, however.

Carbohydrates are commonly referred to as either good carbs or bad carbs. When trying to follow a healthful diet, and especially when trying to lose weight, carbohydrate intake should focus on good carbs over bad carbs.

Good carbohydrates

Good carbs are complex carbohydrates, which means they are high in fiber and nutrients and take longer to break down. As they take longer to break down, they do not cause blood sugar levels to spike or rise too high.

Examples of good carbs include:

  • whole fruit with the skin on
  • whole grains
  • high-fiber vegetables, such as sweet potatoes
  • high-fiber beans and legumes

Bad carbohydrates

Bad carbs are simple carbohydrates that are easily broken down and quickly cause blood sugar levels to spike.

Examples of bad carbs include:

  • white sugar, bread, pasta, and flour
  • sugary drinks and juices

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How Much Protein Carbs & Fat Should You Eat

A few weeks ago, I wrote a post about how to find your daily calorie needs. The logical next question is: How many of these calories should come from protein, carbs, and fat respectively?

In this post, I will explain what calories and macronutrients are and give my recommendation on how much of each to eat in your daily diet.

Carbs: What Should Be The Portion Size

As a part of a 2000 calorie diet, 250-260 grams of crabs are recommended each day in adults. Or, 45-65% of the total calories should come from carbohydrates.

Foods that you can include to meet your daily requirements are: quinoa, oats, buckwheat, bananas, beetroots, sweet potatoes, blueberries, oranges, kidney beans, apples, and chickpeas.

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Why Should I Track Macros

Know that you don’t need to track macros to be healthy, lose weight, build muscle or reach any other health goal. The only time you actually need to track macros is if your doctor told you so.

In fact, logging your every bite can be frustrating and time-consuming, but it’s worth noting that you’ll get pretty good at eyeballing portions if you make tracking a habit.

Tracking macros can definitely be useful for some things, such as preparing for a bodybuilding show or optimizing athletic performance. It can also be helpful if you want to implement “flexible dieting,” or the practice of eating any foods you want, as long as they fit into your macronutrient ratio.

Counting your macros may also be the key to finally eating less processed foods, as processed and packaged foods tend to be high in fats and carbs , and adding in more superfoods. Many people who want to create a calorie deficit to lose weight prefer tracking macronutrients instead of counting calories, as it takes the emphasis off of weight loss and shifts the focus to nutrition. This is helpful for creating long-term healthy habits.

Additionally, many people enjoy tracking macros because it helps them understand what types of foods work best for their bodies. Give it a try to see if it works for your lifestyle, but don’t feel like you ever need to track your macros.

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What Percentage Of Your Diet Should Come From Protein

Diet Carbohydrates Percentage For Diabetic Diet
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The dietary recommendations from the study actually arent so far off: The U.S. Dietary Guidelines say 45 to 65 percent of your calories should come from carbohydrates, while 20 to 35 percent should come from total fat. You should also get 10 to 35 percent of your calories from protein.

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Is This One Of The Best Sources Of Protein

You can also consider cottage cheese as a food that is high in protein. This is because it contains a lot of protein and less fat. If you take one cup of cottage cheese, you will get approximately 28 grams of protein.

This makes about half of the requirement you need to take daily. You can also add this to our healthy pizza recipe to make it protein-rich meal.

Proteins In Common Diets

Our protein calculator allows you to specify a custom percentage of proteins in your diet, but here we list six common diets: high & low carb, moderate, Zone, Keto and DASH, and their protein contents for your reference.

Proteins in common diets

Keto Diet15%

When considering your diet plan and protein percentage of the total calorie intake, don’t forget to consult your physician if making significant changes relative to your current one.

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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:

Proteins in common foods

White potatoes34

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 Use The Protein Calculator

How much protein, fat & carbs should you eat?

This protein calculator estimates your total daily energy expenditure and then calculates a percentage of it, depending on the selected protein percent of your total calorie intake.

To calculate your calorie needs, you have to enter age, gender, height, weight and activity level , which are all needed for the estimation. Finally, enter the percentage of total calories that you want to consume in proteins – you can check a list of proteins in common diets below. The tool will display the amount and caloric equivalence of the proteins you need to eat per day.

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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 .

The Best Macronutrient Ratio For Weight Loss

A recent trend in weight loss is counting macronutrients.

These are nutrients that your body requires in large amounts for normal growth and development namely, carbs, fats and proteins.

On the other hand, micronutrients are nutrients that your body only needs in small amounts, such as vitamins and minerals.

Counting macronutrients is similar to counting calories but differs in that it considers where the calories come from.

This article reviews the best macronutrient ratio for weight loss and why diet quality matters.

When it comes to losing fat, how much you eat matters more than the amounts of carbs, fat and protein in your food.

In a one-year study, researchers randomized over 600 overweight people to a low-fat or low-carb diet .

During the first two months of the study, the low-fat diet group consumed 20 grams of fat per day, while the low-carb group consumed 20 grams of carbs per day.

After two months, people in both groups began adding either fats or carbs back into their diet until they reached the lowest level of intake they believed they could maintain.

While neither group had to consume a certain number of calories, both groups reduced their intake by an average of 500600 calories a day.

At the end of the study, the low-fat diet group lost 11.7 pounds compared to the low-carb group, which lost 13.2 pounds a mere difference of 1.5 pounds over the course of a year .

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What Should Your Macronutrient Balance Look Like

The message of our study is moderation, says Dehghan.

Think about it: When you go on an extreme kind of dietsay, a super low-fat onethe rest your calories have to come from somewhere, right?

When you reduce one component of your diet, you replace it with something else, says Dehghan. When you reduce your total fat, by default, you replace it with refined carbohydrates. The result? Loading up on processed foodslike breakfast cereals, soda, and white pastacan easily lead to weight gain, which spikes your risk for serious health issues, such as heart disease.

The reverse is possible when you go super high-fat and low-carb too, popularized by the ketogenic diet. When you don’t eat enough carbs, your energy levels might crash, since they’re your body’s main source of fuel.

We are not supporting very low carb or very high fat diets,” says Dehghan. We are saying that reducing your carbs is likely beneficial when is already high.

She adds that the purpose of their study is to present new evidence to add to the ongoing discussion of what a healthy diet should look like. Based on their specific findings, people should aim to eat 50 to 55 percent of their calories from carbs and roughly 35 percent from fat to reduce their risk of premature death, says Dehghan.

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