What Makes The Promix Protein Calculator Unique
The Promix Protein Calculator was designed by Albert Matheny, M.S., R.D., C.S.C.S. Albert is a Registered Dietitian, Exercise Physiologist, and Founder + Owner of SoHo Strength Lab in New York City . For the past ten years, Albert has worked with athletes and clients of all ability levels to improve their nutrition and training.
How To Use The Protein Calculator
This protein calculator estimates your 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 below. The tool will display the amount and caloric equivalent of the proteins you need to eat per day.
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Beef And Farro High Protein Soup
Farro is an ancient whole wheat grain and is so underrated.
Similar in texture to rice, farro has more of a nutty flavor and is full of nutrients.
¼ cup of farro contains 5 grams of fiber, 6 grams of protein, and 170 calories.
In addition, it also contains iron, zinc, and magnesium.
Not only does the farro provide protein, but this Beef and Farro High Protein Soup recipe contains beef, which is a complete source of protein.
Just one cup of this recipe gives you roughly 300 calories and 28 grams of protein.
If the soup isnt enough for you, then feel free to pair it with a small sandwich or salad.
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Example Of Estimated Daily Protein Needs
Here is an example of protein need estimates for weight loss for a female who weighs 165 pounds and is 5’6″. Assume her calorie needs are 1,800 per day.
If looking at the 25-30% of calories from protein:
Her protein needs will range from 450 to 540 calories from protein . There are 4 calories per gram of protein, so her protein needs are 112.5 to 135 grams per day.
If calculating 1-1.2 grams per kilogram of Ideal Body Weight:
To calculate Ideal Body Weight, use the following formula for women : Ideal Body Weight = 49kg + 1.7kg for each inch over 5 feet.
The Ideal Body Weight for this woman is 49kg + 1.7 , or 59.2 kg. Thus, her protein need ranges from 59.2 to 71.04 grams per day.
As you can see, there is a large variance between the recommendation of 71 grams and 135 grams of protein per day. Ultimately, you will need to determine what protein range feels best for your body and fuels your needs.
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-
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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!
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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
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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.
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Protein For Muscle Gain
While similar to the recommendations for weight loss, the recommendations for muscle gain are to consume between 1.2 and 2.2 grams of protein per kilogram of bodyweight per day.2 This amount is adequate to help muscles recover and build, but it is important to make sure you are also consuming enough calories overall to create a surplus. Working out hard and eating enough protein will not cause gains in muscle mass without eating enough calories overall.
Easy Ways To Increase Your Protein Intake
Getting enough protein is important for your health.
For this reason, the Daily Value for protein is 50 grams per day.
However, some researchers believe that many people should be eating significantly more than this amount .
A high protein intake offers several potential health benefits and could help increase weight loss, enhance muscle growth, and improve your overall health.
Here are 14 easy ways to eat more protein.
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How To Calculate Protein Intake
Using an online calculator, such as the one provided by the U.S. Department of Agriculture, may help people establish protein requirements.
Alternatively, the following calculation can provide the proper target for protein consumption in either grams or calories.
- First, its important to know how many calories a person is likely to consume per day. An example is 2,300 calories.
- A person should choose the percentage of the diet that will be protein. In this example, it will be 20%.
- Multiply the total calories by the percentage of protein to get the number of calories from protein. 2300 x .20 = 460.
- Divide the calories from protein by 4 to get the total grams of protein. 460 / 4 = 115.
Using this example, a person consuming 2,300 calories per day, aiming for 20% of their calories to come from protein, will need to consume 115 g of protein per day.
How To Calculate Your Protein Requirements For Muscle Mass
If you want to calculate how much protein you need to build muscle mass, there are a few approaches you can take.
150lbs / 2.2 lbs/kg = 68.2 kg bodyweight x 1.2 g/kg protein = 82 grams protein per day
2000 calories x 0.30 = 500 calories from protein / 4 calories per gram = 125 grams protein per day
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How To Calculate The Amount Of Protein In Typical Foods
Now that youve got a rough idea of how much protein you should be eating every day, youll want to estimate how much youre actually eating. I find it easiest to estimate the amount of protein in a meal in 25g units, and the amount for snacks in about 10g units.
Heres why. Common portions of many protein foods we eat at meals conveniently have about 25g of protein, and protein snacks tend to fall in the 10g range. So, it makes it easy to keep track. For example, 3 ounces of cooked fish or poultry has about 25g of protein, and a snack of a single-serve carton of yogurt, a protein bar, or a handful of roasted soy nuts would have about 10g of protein.
If youre a woman aiming for about 100g of protein a day, you can easily do that by taking in 25g at each meal, and have a couple of protein snacks. If youre a male aiming for about 150g a day, you can simply double up your protein units at a couple of meals in order to hit your target.
Health Benefits Of Protein
Protein helps to maintain body tissues, including muscles, organs, the nervous system, blood, skin, and hair. It also serves as a transport mechanism for oxygen, fats, vitamins, and minerals.
In addition, eating protein can help you manage your weight because it takes longer to digest a protein-rich meal. After consuming a meal with protein, you’re likely to feel full and satisfied longer.
Some protein foods have additional health benefits. Legumes are high in protein and fiber and contain phytochemicals that may have health benefits. Fish, such as salmon, tuna, herring, and trout, are high in protein and also omega-3 fatty acids that are essential for health.
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Salad With Grilled Chicken: 255 Grams
Sass recommended leafy greens , extra-virgin olive oil, and balsamic vinaigrette, topped with two ounces of grilled chicken breast. That salad is about 14 grams of protein.
A one-half cup of chickpeas gives you about 7.5 grams. And add a one-half cup of cooked, chilled quinoa, and you’ll tack on another four gramsa salad with a total of 24 grams.
Why Do We Need Protein
Proteins are present all throughout the cells in our bodies and are necessary not only for growth and development, but also for our bodys daily tasks. Our body depends on protein for many tasks, like adequate flow of blood and oxygen through the body, creating enzymes that digest and help absorb our foods, and for regulating our hormone levels.
When we exercise and push our muscles to the limit, we cause tiny microtears in the muscle tissue. To repair and grow, our muscles require protein from our diet. Similarly, protein is a key requirement for healing after an injury or surgery.
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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.
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.
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How Much Protein Should I Eat At Each Meal
Those who have a hard time getting enough protein may think, Well, what if I squeeze in 40-50 grams of protein in for a high protein lunch, then it should be alright to miss my other meals? Not quite.
Actually, your daily protein intake should not be eaten all at one meal. For one, older adults are not likely to eat large meals, so this is not a realistic way to fix the problem. Instead, protein intake should be divided into smaller portions throughout the day.
In addition, with more eating times during the day, the older adult is more likely to eat other foods with a protein source such as rice, pasta, bread, dressings, fruits, and vegetables. This helps to increase overall calorie and nutrient intake.
You want to consume roughly 15-30 grams of protein at each meal to optimize absorption and protein utilization.
The reason for this is that protein is not directly broken down for energy like carbohydrates.
Once protein is digested, the amino acids are primarily directed towards creating substances that our bodies use to make us function properly whereas carbohydrates provide us with energy around the clock.
After protein is digested, the leftover wastes are filtered through the kidneys and excreted in our urine. Studies have shown that there can be adverse health effects if we eat too much protein overtime.
So, if your recommended daily protein intake is 80 grams, then youll want to aim for 15-20 grams of protein per meal.
How Much Protein Should I Eat To Lose Weight
Protein is essential for preserving lean body mass when calorie intake is low. The last thing you want to do is skimp on protein when your main goal is to lose weight.
Assuming you hit the gym regularly and lift weights four or more times per week, a good starting point for protein intake is 1.0 g/lb LBM, if not higher. Some people may benefit from protein intake between 1.5-1.7 g/lb LBM if they are on a very-low-calorie diet, such as in the final weeks of a bodybuilding contest prep or when trying to cut weight for a weigh-in.
Recall from earlier that high-protein diets increase the thermic effect of feeding – the amount of energy the body expends to digest and absorb nutrients. High-protein diets can also reduce the intake of other macronutrients by promoting satiety.
Therefore, a high-protein diet makes perfect sense when your goal is to cut body fat and lose weight.
Moreover, very-low-carb diets arent inherently optimal for fat loss since carbohydrates are protein-sparing molecules and have an additive effect on muscle protein synthesis. Consuming a modest amount of carbohydrates with a complete protein source will augment the MPS response to each meal, thereby helping you preserve more muscle tissue while cutting body fat.
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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.
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.
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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What Should Be Your Daily Protein Intake
Aug 4, 2016 | Nutrition
Protein requirements have been the subject of debate for decades now. Because of all the conflicting opinions, many still dont know how much protein they really need to support their training goals.
In this article, youll get a science-based answer to the common question How much protein do I need to eat per day?. So, if youre tired of all the guesswork, I encourage you to read on.
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 building lean muscle, aim for roughly 1 gram of protein per pound of lean body mass.
- For weight loss and cutting body fat, aim for 1.2-1.4 grams of protein per pound of lean body mass.
- Around 0.8-1.2 grams of protein per pound of lean body mass is adequate protein intake for most athletes who regularly lift weights.
- 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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