Eating adequate protein on a daily basis is vital for meeting your body’s demands, and protein sources should account for 10% to 35% of your total calories. This figure changes based on your body composition, health, activity level and kind, and goals.
Protein helps your body maintain fluid equilibrium, develops and repairs tissues, delivers nutrients, and performs other essential tasks. Everyone requires a different quantity, but finding what is best for you is easy if you understand the aspects involved. Read on to find out how to calculate your optimal protein consumption.
How to Determine How Much Protein You Need
It is recommended that you get 10% to 35% of your daily calories from protein. Alternatively, when assessing your protein requirements, you can set a precise quantity of grams to ingest each day. You might also consider your weight, activity level, and lean body mass.
% of Daily Calories
According to current USDA dietary standards, adults should take protein in amounts ranging from 10% to 35% of their total calories. To acquire your number and track your consumption, you’ll need to know how many calories you consume each day.
To calculate your range, double your daily calorie intake by 10% and 35%. For example, a person who consumes 2,000 calories per day would need to get 200 to 700 calories from protein.
Protein grams per day
Instead of using a percentage, you can aim a precise number of protein grams each day.
How to Calculate Daily Protein Requirements
Each gram of protein has four calories. Divide both calorie range numbers by four. For example, a person who consumes 2,000 calories per day should have 200 to 700 calories from protein, or 50 to 175 grams.
Based on weight and activity
Other techniques to determine a more specific protein goal include lean muscle mass and/or physical activity level.
The average adult requires at least 0.8 grams of quality protein for every kilo of body weight per day. A kilogram equals 2.2 pounds, therefore a person weighing 75 kg, would require around 60 grams of protein each day.
If you are more physically active, your protein requirements may increase.
Athletes should ingest 1.2 to 2.0 grams of protein for each kilo of body weight per day, with endurance athletes on the lower end and strength and power athletes on the higher end.
Health Benefits of Protein
Protein helps to sustain body tissues such as organs, muscles, the nervous system, blood, skin, and hair. It also acts as a transporter for oxygen, lipids, vitamins, and minerals.
Furthermore, eating protein can help you lose weight since protein-rich meals take longer to digest. After eating a protein-rich meal, you are more likely to feel full and satisfied for longer.
Some protein sources provide additional benefits. Legumes are high in fiber and protein, and they include phytochemicals that may be beneficial to your health. Fish like salmon, tuna, herring, and trout are abundant in protein, in addition to omega-3 fatty acids, which are important for good health.
Deficiency
Unlike fat and glucose, our bodies have limited ability to retain protein. If you stop eating protein, your body will begin to break down muscle. Protein deficiency is rare in developed countries. However, it is possible if you do not consume enough meals on a regular basis.
Overconsumption
However, it is possible to eat too much protein. Some people assume that extra protein is expelled in their urine. However, only some of the protein is excreted. Another portion of the protein is turned into glucose for energy or stored as fat.
So, if you consume too much protein—and thus too many calories—you run the danger of gaining weight. If you eat more protein than you need while keeping your calories balanced, you will not gain weight, even with the extra protein.
If you stick to your calorie goal but consume more protein than necessary, your body may not be receiving enough carbohydrates or fat to function properly. Furthermore, high protein intake can be taxing on the kidneys. People with certain renal problems must limit the amount of protein they consume.
The key to optimal nutrition is to achieve an adequate macronutrient balance. Even elite athletes who consume huge amounts of protein may become dehydrated. So, if you eat a high protein diet, make sure you drink enough of water.
Best Protein Sources
Both animal and plant sources can contain protein, and either type will suffice to complete your protein requirements. Plant-based proteins are often not considered complete since they lack all required amino acids. As a result, it is critical to consume a diverse range of plant-based proteins that include all of the essential amino acids.
Meat and Seafood
Fish, poultry, lean meats, other seafood, eggs, and dairy products are high-protein sources. Each contains all of the required amino acids as well as a variety of additional nutrients found predominantly in animal diets, including iron, B vitamins, and zinc.
Coldwater fish like salmon, tuna, and herring are good protein sources because they include the omega-3 fatty acids EPA and DHA, which are virtually solely found in seafood and are necessary for health.
A chicken drumstick including leg, thigh, and back (258g) has 62g of protein. A 6-ounce plate of salmon has 34 grams of protein.
Plant-Based Protein
Some vegetables, such as spinach and kale, have a little amount of protein. Quinoa and other whole grains are likewise high in protein (1 cup contains around 8 grams).
Keep your plant proteins healthy by using recipes and cooking methods that keep their nutritious value. For example, substitute tofu for meat in a stir-fry, add nuts or seeds to a supper salad, or use dry beans such as kidney, navy, or black beans as your major protein source for a few meals. Plant-based protein can also be supplemented with soy protein powders.
How to Get Enough Protein
Here are a few suggestions for getting additional protein into your healthy diet.
- Serve scrambled eggs and spinach for breakfast.
- Choose turkey bacon or sausages that are reduced in fat. Better still, look for brands with less sodium.
- Place seeds or chopped nuts on top of a vegetable side dish.
- Snack on a handful of almonds.
- Buy lean cuts of meat and pair them with a variety of dark green and vibrant vegetables.
- Eat more fish. Select baked or poached fish.
- Instead of frying the chicken, serve it baked or roasted.
- Prepare a stir-fry with chicken or tofu and fresh vegetables.
- Drink a post-workout beverage. You can also purchase a shaker bottle to help you make your own.
Keep in mind that one serving of protein typically contains 3-5 ounces of fish, poultry, meat, one egg, 1.5 ounces of cheese, or approximately 12 walnuts.
You can also utilize various strategies to consume the appropriate portion quantity. A dish of meat, poultry, or fish is roughly the size of your palm. A serving of cheese is equivalent to two dice. Keep in mind that these portion sizes vary depending on appetite, weight, age, activity level, and other factors.