How Much Protein Per Day Should You Eat For Weight Loss
Whether your goal is to lose weight or gain muscle, protein is a must. Its one of the three macronutrients you must provide your body with for results.
However, not everyone needs the same amount of it. It should be a calculated consumption, and the amount depends on your bodyweight. Nevertheless, two people with the same bodyweight will consume different amounts if their goals are different.
Dont Miss: Protein Food For Weight Loss
Here Are Three Ways To Continue Your Journey With Nerd Fitness:
#1) Our Online Coaching program: a coaching program for busy people to help them make better food choices, stay accountable, and get healthier, permanently.
As I said before, we teach portion control to our clients who struggle with overeating, so weâll provide a non-judgmental expert to help you reach your goals.
You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you:
#2) If you want an exact blueprint leveling up your nutrition, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life .
If you follow our Nutrition missions, youll learn to eat more protein while earning XP! Sah-weeeet.
Try your free trial right here:
#3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our âwork out at homeâ guides, the Nerd Fitness Diet Cheat Sheet, and much more!
- The 15 mistakes you donât want to make.
- Full guide to the most effective diet and why it works.
- Complete and track your first workout today, no gym required.
Alright, I want to hear from you:
Did you calculate your protein requirements?
Do you generally consume around this target?
Have any tips or tricks for getting enough protein?
Let us know in the comments!
Protein Grams Per Day
You can target a specific number of protein grams per day as an alternative to the percentage approach. A straightforward way to get a range of protein grams per day is to translate the percent range into a specific protein gram range. The math is easy.
Each gram of protein contains four calories. Divide the two calorie range numbers by four. Someone who eats 2,000 calories per day should consume 200 to 700 calories from protein, or 50 to 175 grams of protein.
Read Also: High Protein Low Fat Low Carb Foods
How Do You Calculate Protein Carbs And Fat
Image by https://pinimg.com
To calculate your protein, carbohydrate, and fat intake, you need to know how many calories you should be consuming each day. Your total calorie intake should be based on your age, activity level, and whether you want to maintain, gain, or lose weight. Once you know your calorie needs, you can use the following formulas to calculate your macronutrient intake: Protein = calorie intake x 0.10-0.35 Carbohydrates = calorie intake x 0.45-0.65 Fat = calorie intake x 0.20-0.35
It is the nutrients that the body requires in order to function properly . Macromolecules include amino acids, fats, and carbohydrates. In our bodies, we can use carbohydrates as a source of energy, and they are stored in our muscles and livers. The Institute of Medicine suggests a protein, fat, and carbohydrate intake range. These ranges may be ignored by some diets for a variety of reasons. The majority of research suggests that higher protein diets are more effective at reducing weight. Based on your level of physical activity, your protein consumption should be based on the chart provided by Bodybuilding.com.
How To Calculate Your Bmi
You might be wondering how BMI fits into the picture. A BMI calculator pits your weight against your height to ascertain whether you’re a “healthy” weight, though some online calculators factor in additional information such as age, gender and activity level.
At its simplest, though, the formula divides your weight by your height , and the results are categorised as follows:
Don’t Miss: How Much Protein Is In Avocados
Digestibility Of Various Plant And Animal Proteins
Reference: FAO. Protein Quality Evaluation in Human Nutrition. 2013
All proteins, including the protein you eat and the protein in your body, are made from some combination of 20 amino acids . Your body can produce 11 of these AAs, making them nonessential amino acids . Your body cannot produce the other 9, which are therefore essential amino acids you must get through food.
Building muscle requires that, cumulatively, muscle protein synthesis exceeds muscle protein breakdown , resulting in a net accumulation of muscle protein. All 20 AAs are required to build muscle tissue, but MPS is stimulated primarily by the EAAs in your food. Unfortunately, plant proteins are lower in EAAs than animal proteins.
Also Check: High Protein Low Sugar Bars
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.
You May Like: High Protein High Fiber Breakfast
Which Factors Could Affect Your Calculations
You might have higher or lower protein needs for different reasons. Women typically have less lean mass than men and require less protein in general.
Women who are pregnant or breastfeeding have higher protein needs. Also, if youre recovering from any kind of injury, your needs may be higher as your body is in a state of repair.
If youre trying to lose weight and are currently consuming too many calories, you might have to cut back on protein intake as part of an overall lower-calorie diet.
However, keeping your percentage of calories from protein the same will help preserve your lean muscle mass and potentially promote muscle growth based on exercise.
How To Lower Your Body Fat Percentage
Lowering your body fat percentage requires tactical management of both your diet and your exercise regime. However, in a nutshell, if you’re in a calorie deficit burning more calories than you consume your body fat percentage will fall. Start by using an online TDEE calculator to work out your daily calorie expenditure and reduce that by around 100-200kcals to begin crafting losses.
You May Like: Garden Of Life Fit Protein
Do You Need More Or Less Protein As You Age
More. In his article “How to Eat for Maximum Muscle at Any Age,” researcher and world-class powerlifter Layne Norton, Ph.D., recommends aiming for these daily standards over the course of your life:
- Under 18 years: 0.6-0.8 grams per pound of body weight
- 19-40 years: 0.8-1.1 grams per pound of body weight
- 41-65 years: 1.1-1.3 grams per pound of body weight
- Over 65 years: 1.3-1.5 grams per pound of body weight
“Even if you don’t measure it out to the gram, the lesson here is that as you age, you need more protein,” Layne Norton, Ph.D., says.
As we age, our bodies become less efficient at using dietary protein. Over time, this deficiency, or “anabolic resistance” as it is also known, can lead to decreased strength and loss of both lean mass and mobility.
But staying physically active and eating adequate protein foods can help you stay in shape well into your golden years.
A common problem among elderly people is sarcopenia, or loss of muscle tissue. Protein can help reverse this natural process. A study published in the Journal of the American Medical Directors Association recommends that people over 65 years of age consume a minimum of 1-1.2 grams per kilogram of body weight per day to maintain and regain lean body mass. The same study recommends that older people continue to regularly perform endurance and resistance-type exercises, and notes that most older people with acute or chronic diseases need even more of the macronutrient each day.
What Percentage Of Your Diet Should Be Protein Carbs And Fat
I was just recommend 45%protein 35%fat 20% carbs.For a fat loss diet.Whats your goal and percentage breakdown?Reps for serious responses.
Chaos is the law of nature Order is the dream of man. -Henry Adams-
- Posts: 4,730
- Rep Power: 21048
I think the percentage model has been largely done away with and replaced by minima, which per the stickies here are 0.4g fat/lb bodyweight, and 0.7g protein/lb bodyweight, beyond which it literally doesnt matter outside of the total calorie range you have. Many seem to perform better favoring carbs.
Bench: 320 But always, there remained, the discipline of steel!
- Rep Power: 132289
I dont have a goal, but I think mine is usually 50-60% carbs
When I die, I hope its early in the morning so I dont have to go to work that day for no reason
- Rep Power: 863
DependsOn training days, I got heavier on carbs. 35%protein 20% fat and 45% carbs. Just need the carbs to not feel **** before or after training.On non-training days, 45% protein 20% fat and 35% carbs. Trying to maintain and not gain fat while bulking. Eating more protein makes me more at ease because it has some thermogenic effect. Originally Posted by BlackJack619I was just recommend 45%protein 35%fat 20% carbs.For a fat loss diet.Whats your goal and percentage breakdown?Reps for serious responses.
- Posts: 63
Recommended Reading: Protein Snacks On The Go
You May Like: Protein Shake Recipes For Weight Loss
Dare Motivational Protein Shake
Per 350ml serving: 208kcal, 20g protein, 13.8g carbohydrates, 6g fat
Why: If youre looking for a filling, high protein powder to replenish your body post-workout, put Dares Motivation Protein Shake on your radar, stat. Its impressive nutritional profile includes slow-release carbs from oats, seeds and nuts, pre and probiotics, omega-3s and green tea extract. Unlike the other protein powders on test, it also provides a noteworthy 10g of fibre per serving.
The cocoa vanilla frosting flavour divided our panellists some likened it to a rich and delicious cake batter, while others found the taste of green tea a little overpowering and bitter.
Protein Intake How Much Protein Should You Eat Per Day
The exact amount of protein you need depends on many factors, including activity level, age, muscle mass, and overall health.
Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.
However, opinions regarding how much protein you need vary.
Most official nutritional organizations recommend a fairly modest protein intake.
The DRI is 0.36 grams of protein per pound of body weight.
This amounts to 54 grams per day for an 150 pound sedentary person or 65 grams per day for an 180 pound sedentary person:
This may be enough to prevent deficiency, but the amount you need depends on many factors, including your activity level, age, muscle mass, physique goals, and overall health.
This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.
Proteins are the main building blocks of your body. Theyre used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.
Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.
Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.
Protein is not only about quantity but also quality.
You May Like: Student Exploration Rna And Protein Synthesis
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!
If Your Goal Is Muscle Gain:
If your goal is to gain muscle, you will also have elevated protein needs.
Increasing protein intakes to about 1.4 -2.2 g/kg/d is likely effective for increasing muscle mass, especially in athletes who engage in more rigorous physical activity.
A daily protein intake of about 1.6 g/kg/day or as high as 2.2 g/kg/day, appears to be the most influential factor to consider when aiming to increase muscle mass, especially for athletes or those engaging in strength training exercise.
Achieving this higher daily protein intake could be possible by incorporating sources of high-quality protein throughout the day, along with high-quality protein supplements .
Recommended Reading: Top Rated Plant Based Protein Powder
What Is Whey Protein Made Of
Whey is derived from milk, which actually contains two proteins. Casein makes up approximately 80 percent in milk, and whey makes up the other 20 percent. When milk is turned into cheese, whey is separated from the solid curds and can be found in the liquid that is left behind.
Once separated, the whey goes through several more processing steps to become the product most people recognize. In this final form, it is a relatively tasteless powder that can be added to shakes, bars, or even baked goods. It’s a common ingredient in commercial smoothies, bars, cereals, and plenty of other foods, but can also be taken on its own.
Like all proteins, whey is composed of amino acids, which the body can use for growth and tissue repair. But whey’s high concentration of BCAAs, especially leucine, set it apart.
Whey is by far the most popular protein supplement because it has been shown to promote muscle growth and fat loss. It is digested and absorbed faster than other sources, in as little as 20 minutes, making it the ideal choice to consume either immediately before or after a workout.
But not all whey is equally great for you. Many are packed with sugars or other ingredients you may not want. You canât go wrong by choosing from the best whey proteins.
Want to know more? Krissy Kendall, Ph.D., shares all the science behind this staple supplement in the article “Your Expert Guide to Whey Protein.”
What Is Protein And How Does It Work In The Body
Protein is one of the three main macronutrients in the diet. The other two macronutrients are carbohydrates and fat. These macronutrients provide calories or the energy that our bodies require to function.
Protein is made up of smaller units called amino acids. There are 20 different amino acids, which can combine in different patterns to make proteins. Some amino acids are considered essential because the body cannot make them and, therefore, must be supplied by food.
Protein is part of every cell in the human body. Getting enough protein daily is vital to help maintain optimal health, growth, development, and function at every age and stage.
Protein is a structural component of all cells and tissues. In the body, proteins work as part of muscles, enzymes, hormones, antibodies, and the immune system. Messenger proteins such as hormones work by transmitting signals between cells, tissues, and organs to coordinate how the body works. Antibodies bind to foreign invaders like viruses to help protect the body.
Read Also: Best Whey Protein To Lower Cholesterol
How Does Protein Help In Building Muscles
It is essential for you to know that protein is made up of amino acids. These are the acids that behave like a building block for the cells as well as tissues of your body which also includes the muscle mass. So now you know that your muscle is wholly made up of protein.
There are a lot of people who are not aware of the fact that amino acids are really very important for supporting various functions of the body. If you are not getting enough amino acids in your body through the help of food, then your body will not have the essential nutrients it needs and will have to compromise.
This also involves stealing the amino acids which are already stored in your body. If your body starts stealing amino acids from your blood and muscle tissue, it can lead to the loss of muscle over time.
The one thing that you probably do not know is that amino acids are also used for the process of muscle protein synthesis. This is the process of repairing as well as maintaining the muscles after the intense level of use.
When the muscles are used at the time of exercising or any challenging work-related activity, then it leads to micro-tears and the breakdown of muscle protein. This is when the amino acids present in your body are shifted to those muscles so that they can start repairing the damage and create new tissue for replacing the damaged tissues. You should know that this process doesnt result in more considerable muscle, but this can help in making your muscles stronger.