Protein for Dieters
Do you eat enough protein to offset your daily losses? Some of you do not. True, in the United States, we often eat more protein than we need with our large portions and meat-eating ways. Still, low-calorie dieters may be falling short on protein, and it's time for a protein check-up.
Protein “R” Us
Every cell of your body is made of protein - skin, hair, muscles, organs, enzymes, hormones, blood, antibodies, body fluids - name 'em. Protein also provides energy when calories are in short supply. When you are in the weight-loss mode, some of your protein is wasted as fuel.
Dietary protein comes from animal foods like eggs, meat, poultry, and fish. Protein is also in legumes (dried beans, lentils and soy), dairy products (milk, yogurt, cheese, and whey), and in nuts, seeds, grains, and a bit in vegetables too. Animal proteins are "high-quality", meaning they provide all the raw materials needed for cell synthesis. Plant proteins are not high quality because they are missing component amino acids here and there. But the quality of plant protein improves when eaten as part of a balanced diet with enough calories for weight maintenance. Vegetarians must make an effort to get enough high-quality protein.
Protein Requirements
For adults, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram (kg) of body weight per day. (2.2 pounds = one kg) The requirement is enough to offset protein loss in a healthy adult on an adequate calorie intake. It also assumes that high-quality protein is consumed.
Low calorie dieters are advised to eat 1.0 grams per kg to offset protein that is wasted for fuel. Furthermore, people who engage in significant endurance and strength-training activities need 1.2 to 1.7 grams of protein per kg/day.
Let's review:
How much protein does a 154 lb (70 kg) person on a weight loss diet with a cardio- and strength-training program need?
Answer: At 1.0 g – 1.2 g per kg per day, our reference person needs a daily intake of 70 to 84 grams of protein.
Grams vs. Percents
The Calorie Count Nutrition Report displays protein in actual grams and as a percent of total calories. Expert groups like the National Academy of Sciences and the USDA recommend energy nutrients (carbohydrate, protein, fat, and alcohol) in terms of percent of total calories. The usual recommendation for protein is 10 to 35 percent of total calories. That is quite a range but it shows how the body is capable of burning different combinations of fuel.
But is a protein intake of 10%, 15%, or 20% of total calories right for you? Let's check again:
At 1600 calories a day (recommended for our reference person to lose one pound per week), protein as a percent of total calories translates into these grams: (Consider one gram of protein provides 4 calories.)
- 10% of total calories = 40 grams of protein
- 15% of total calories = 60 grams of protein
- 20% of total calories = 80 grams of protein
- 25% of total calories = 100 grams of protein
- 30% of total calories = 120 grams of protein
And so, our 154 lb (70 kg) person on a 1600 calorie diet with exercise needs at least 20% of calories from protein to satisfy protein requirements. In fact, recent research from the University of Illinois-Champaign showed that, when combined with exercise, a diet with 30% of calories from protein enhanced weight loss and maintained lean tissue better than a diet containing 15% protein. (See the abstract from the Journal of Nutrition.)
The bottom line
A good distribution of total calories for a dieter is 20% from protein, 50% from carbohydrate and 30% from fat. Low carbohydrate dieters aim for 30% from protein, 40% from carbohydrate and 30% from fat because they burn more protein (and fat) than carbohydrate for fuel.
Realize that one gram of carbohydrate provides 4 calories, one gram of fat provides 9 calories, and one gram of alcohol provides 7 calories. Use those numbers, along with your Calorie Count Nutrition Report, to see if you are meeting your protein needs.
Your thoughts….
Do you meet your personal protein requirements?
Comments
On the other way around...
1 ounce = 28.3495231 grams 1 pound = 453.59237 gramsand of course
1 Kg = 1000 grams
Original Post by: jays83
1 gram = 0.00220462262 pounds 1 gram = 0.0352739619 ouncesOn the other way around...
1 ounce = 28.3495231 grams 1 pound = 453.59237 gramsand of course
1 Kg = 1000 grams
Thanks, I fixed it.
Take your weight in pounds and divide it by 2.2 to find your weight in kilograms. Nutritional science uses kilograms. It's not hard once you get used to it.
I'm glad the RDA uses the metric system. When I was a kid the US was gearing up to switch over to metric. What the heck happened to that? Metric is so easy to use! Eh!
As for protein, people are way too obsessive about it. Perhaps it wasn't the part about weight that confused the earlier commenter, but the part at the end about grams and calories per gram. Have to say the article might go over quite a few people's heads.
Almost the entire planet uses the metric system (it's only the UK and the US that cling to Imperial measures - even then, here in the UK most food is weighed in kilos) so it makes perfect sense really for anything remotely scientific to be expressed in a metric that the vast majority of the globe would understand. Besides, it's quite a simple calculation to convert anyway...
It was helpful to me. i have been wathcing my ratio for a while, and I am pretty on what I should be doing, according to this article. I could use a little more fat, though. Protein is important to me. It makes it possible for me to tone better as I am losing.
Some suggestions for vegetarians, please. Listing "foods" would be so much easier than "calculating" for senior citizens. No wonder so many just get frustrated and quit.
I actually never thought about balancing my foods- all I have done is eliminate white flours and sugary foods and reduced my total intake (I eat the same as I always have, just less).
It never occured to me to check my protein intake, so thank you for this article. I think I am ok though- I eat an egg every morning, and at least 2 oz. of fish/chicken/meat for lunch and sometimes dinner too. I do find that I can control my eating a lot better when I have protein at each meal.
I am (currently, after a year of loss) 137lbs and eating 1200-1300 calories. Aiming for 130.
I quite like introducing lentils or chickpeas for a protein boost. Checking out the nutritional info on this site is quite good.
http://caloriecount.about.com/calories-lentils-i75161
1oz of red lentils is not much yet it provides 6.4g of protein; compared to roughly 9.1g of protein from 1oz of stewed chicken breast:
http://caloriecount.about.com/calories-chicken-breast-meat-o nly-i5065?size=3
Courgette & lentil curry is great!
I agree with Onebunny. I am actually the 'reference person' ie i weight 70kg and am on the 1600 cals/day + exercise.
So 20% of calories? So what would an example of 20% be?
how much protein does a 16 year old, 152lbs need? and is trying to gein muscle?(bodybuilder)
Larryetta:
If you are trying to get 20% of your calories from protein and you eat 1800 calories per day, that is 360 calories you need from protein. Since 1 gram of protein is equal to 4 calories, you divide 360 / 4 = 90 grams of protein. Then you would just keep track of the protein content of all you eat during the day, trying to get them to add up to 90.
# calories per day x .2 = # calories from protein per day
# calories from protein per day / 4 = # grams of protein per day
On a previous "Ask Mary", this was stated as well, but it said you need 0.8-1.0g/kg of IDEAL BODY WEIGHT of protein per day. Can you please clarify which is correct?? For weight loss. Thanks!
Eh, the math is easy, but consuming that much protein isn't (for me). According to the calculation I should be getting at least 85 g a day and I generally get 45-65 most days.
I eat a balanced vegetarian diet with lots of fresh fruit and veggies, plant-based proteins (along w/eggs and dairy), complex carbs and the occasional treat. My current diet works well for me. My energy level is great, I run 5 times a week, I sleep well and my hair's not falling out. So I'm not worried about the extra 20-40 g per day I "should" be getting.
Hey there greentchr!
One egg a day (6 grams of protein) and two ounces of fish (13-15 grams of protein) for lunch and sometimes dinnner? So assuming that your portion sizes listed are correct, you are getting a max of only 36 grams of protein a day, if that. That is not nearly enough protein, hon. 36 grams of protein * 4 calories = 144 calories. I think you said you were consuming 1300 calories a day, so 144 divided by 1300 is only about 11% coming from protein - 12% if you consume 1200 calories. You weigh = 137 lbs.....so 137 divided by 2.2 and multiplied by .8 grams of protein per pound (the minimum) = 49 grams of protein, so you are below the bare minimum. If you are dieting and working out, which assumably you are, you should be getting at least 62 - 74 grams of protein a day. Once you hit your goal weight of 130lbs, you should still be consuming a minimum of 47 grams of protein, which is more than you are eating now too. Up the protein and knock down the carbs and fat and I think you will see a bigger difference in how you feel and in your muscle tone. Don't forget to limit your fish intake - you shouldn't eat it everyday with pollutants (in all fish) and/or mercury (tuna - especially albacore).
I drink this protein drink that has only 1.5 gm sat fat, and 3 grams of sugar, with 32 grams protein some days to help me out. It doesn't really bust my day calorie wise either. It is about 220 cals, so I can usually stay within my 15-1600 calorie range.
I heard someone say the other day though, that you can only absorb a certain amount of protein @ a time (I think it was about 23grams per item?), and the rest just goes though you, so super high protein stuff is a waste of time. Not sure I believe that. Does anyone know the facts behind that? Is there a limit to how much you can absorb @ once?
Hi, I just waould like to pass on info regarding a product I just started using. It is called "Any Whey" protien powder. It really is tasteless, and no grit! I heard about it, and couldn't believe it till I tried it. I use it in muffins, shakes, in my cottage cheese and pineapple, just about anything. I don't work for the company or sell the product, I just wanted pass on the info to anyone who makes smoothies, there is a new product on the block and it tastes pretty good! I ordered mine on line, I haven't seen it local. Hope you enjoy it as much as I do!
The drink I was referring to is called Oh Yeah! I get it at the local supplement shop by my gym. It tastes good too :)
This is so easy to do if you're not vegetarian. Just include Greek yogurt with breakfast, some fish with lunch and chicken with dinner and you're set. Basically, eat some protein with every meal and snack. It's not that difficult.
Dennis Campbell asked:
"How do you know what a gram is in weight.
How many grams in a typle filet of chicken?"
When I was in first grade, our teacher mentioned that one US penny weighs in at about one gram.
How useful this ultimately proves, of course, depends both on how familiar one is with the weight of a penny and how well one estimates in general.
I do find it helpful, personally -- it comes in right handy if you don't have a metric kitchen scale (or, for that matter, any kitchen scale) lying around. I don't -- if I bought one, I would either never use it or would become obsessed with it and make myself very unhappy. (I've managed to lose 30 lbs so far this year without one, though.)
Ounce-gram conversions are probably less meaningful than they could be to most people, because many of us don't have kitchen scales and very few of us could accurately describe one ounce of any food that isn't normally offered in pre-portioned one-ounce servings.
If you're good at math, though, CC's portion estimator and a little division and multiplication can help you estimate relative portion sizes with fair accuracy.
Hello
If i eat the amount of calories that i should, I would be as big as my house.
I live on a 1000 and under. I know that i shouldn't but i do any way
From junkyar
(weight in pounds) divided by 2.2=weight in kg
(weight in kg) times 0.8 = grams of protein needed per day
(grams of protein needed per day) divided by 454 = approx. pounds of protein need per day.
ie. 248lbs/2.2=115kgs
115kgs x 0.8 =92 grams per day
92/454=0.2 pound of protein per day
If this helps the veggies: for a meat-free treat, I also love to make a sort of tabbouleh with bulgur wheat & quinoa and mix in a tin of cannellini beans (or any other beans that you might like). It's great warm or cold for lunch. Plus parsley is brilliant!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid= 100#healthbenefits
Thank you so much for the article Mary. I have been eating too little in protien. Been trying to balance my meals by following the Canada Food Guide, but have cut back in calories to lose weight. I am going to do some rebalancing. My average protein intake has been 18% and I weight about 220 lbs. Carbs are at 62% and fat at 20%. I should be taking in about 100 gms of protien a day, right? According to your site, I am suppose to be on a 1400 calorie diet. I have been trying, but am more comfortable at 1600 or 1700 calories and have been losing about 2 lbs a week on this. I have been craving more protein but was not sure how to do this. I also see that I am not taking in enough fat and I eat too many carbs.
I feel great though. I have glucose intolerance so I try to make sure all my carbs are complex ones. I have cut out most refined foods and stick to the basics... meats, veggies, fruits, grains and milk. One thing that confuses me though... if I up my proteins and fats, will I be taking in more calories? I will have to cut back on all my carbs, right? Most of my carbs come from fresh veggies like carrot sticks, celery, peppers, etc and whole grains. I eat a lot of vegetables with only a few fruits each day. It is great to eat them as you can eat as much as you want and not worry about the calories. I am not sure what to cut back on in order to take in more calories from protein. Should I cut back on grains? I can't cut back on fat, right? Should I be counting carbs instead of calories?
I do like this article and I am sure I will figure it out. Another question. Fiber intake is important to me and I was wondering how much fiber we should be eating on a daily basis to keep our digestive tact healthy?
Thanks for such a great article.
Karen
Wow Stephanie! That is great! I eat meat and I am not getting the amount of protein you are. I have been getting and average of 18% of protein a day. I have been limiting myself to minimum 4 to 5 oz of meat a day or 1-1/2 cups of lentils or other beans. Lentils are my favorite. I always eat them with complex carbs, whole grains, brown rice, etc. I eat tons of veggies of all kinds. Spinach, red chard, squash, sweet potatoes, carrots, musclun, leaf lettuce, tomatoes, red/orange/yellow peppers, zuchinni, asparagus, etc. Been sticking to the bright colored veggies. I am not fond of eggplant or cucumbers. Maybe I should add the green/yellow beans and peas to my diet. What are you eating to make sure you get that much protein? I will add it to my diet. *smile*
Thanks
Karen
Original Post by: babyvdogOn a previous "Ask Mary", this was stated as well, but it said you need 0.8-1.0g/kg of IDEAL BODY WEIGHT of protein per day. Can you please clarify which is correct?? For weight loss. Thanks!
If you are overweight or underweight, use "Ideal Body Weight" (another nutrition term) to calculate your protein requirements. Use the BMI chart to estimate your IBW, which is at the lower third of the range for small-boned folks and at the higher end for large bones and men. (Don't get too hung up on the definition of IBW because it's just a best guess.) If your weight is already at goal - or if your are in the overweight range because of your big muscles - then use your actual weight to calculate your protein needs.
Original Post by: stephaniedudleyHey there greentchr!
One egg a day (6 grams of protein) and two ounces of fish (13-15 grams of protein) for lunch and sometimes dinnner? So assuming that your portion sizes listed are correct, you are getting a max of only 36 grams of protein a day, if that. That is not nearly enough protein, hon. 36 grams of protein * 4 calories = 144 calories. I think you said you were consuming 1300 calories a day, so 144 divided by 1300 is only about 11% coming from protein - 12% if you consume 1200 calories. You weigh = 137 lbs.....so 137 divided by 2.2 and multiplied by .8 grams of protein per pound (the minimum) = 49 grams of protein, so you are below the bare minimum. If you are dieting and working out, which assumably you are, you should be getting at least 62 - 74 grams of protein a day. Once you hit your goal weight of 130lbs, you should still be consuming a minimum of 47 grams of protein, which is more than you are eating now too. Up the protein and knock down the carbs and fat and I think you will see a bigger difference in how you feel and in your muscle tone. Don't forget to limit your fish intake - you shouldn't eat it everyday with pollutants (in all fish) and/or mercury (tuna - especially albacore).
Do not underestimate the protein contribution from non-animal foods. Every 1/2 cup of grain provides 2-3 grams of protein, which really adds up over the course of a day. In addition, milk/yogurt contributes about 8 grams of protein per 8 oz. I am sure that greentchr's protein intake is higher than 36 g per day.
Eek. Apparently, I'm not getting anywhere near enough protein. Darn carb addiction 
Thanks for the article, I doubt I'll ever make it to the 1 g per 1 kg rule, at least I have a goal!
For mskarenmr:
"I was wondering how much fiber we should be eating on a daily basis to keep our digestive tact healthy?"
Fiber requirements:
- Females, 14 - 18y: 26 g/day; 19 - 50y: 25 g/day; >50y: 21 g/d
- Males, 14 - 50y: 38 g/d; > 50y: 30 g/day
Original Post by: Mary_RDOriginal Post by: babyvdogOn a previous "Ask Mary", this was stated as well, but it said you need 0.8-1.0g/kg of IDEAL BODY WEIGHT of protein per day. Can you please clarify which is correct?? For weight loss. Thanks!
If you are overweight or underweight, use "Ideal Body Weight" (another nutrition term) to calculate your protein requirements. Use the BMI chart to estimate your IBW, which is at the lower third of the range for small-boned folks and at the higher end for large bones and men. (Don't get too hung up on the definition of IBW because it's just a best guess.) If your weight is already at goal - or if your are in the overweight range because of your big muscles - then use your actual weight to calculate your protein needs.
a-ha!
That makes a big difference! If my ideal body weight is 135 and I'm trying to lose weight (so using the 1 g per kg) then I need at least 61 g per day, not 85g (based on my current weight). And I'm close to or over that most days. So I'm fine. As I suspected anyway. lol.
To say:1 gram = 0.00220462262 pounds 1 gram = 0.0352739619 ounces, makes no sense whatsoever. To use this level of precision may make sense in a lab but not in the kitchen. It is correct no doubt but practically it would be much less confusing if we say: 100 gr.=3.25 oz. Nobody eats 1 gram of chicken!!! No kitchen scale is that precise.
exactly, I agree. When we eat a varied vege diet, the 'missing' essential amino acids are created by common food combinations (rice & beans) and they are HIGH quality, not low, besides not contributing to fat
Pretty much to make it easy without much math..... take your weight in lbs...and divide by 2..= protien needed per day. its not exacpt but pretty close!
do not cut back on whole grains (cut out all refined 'white' flour products) nor cut back on fresh veges and fruits (careful of buttering them and adding creams) I have seen better results by cutting back on the fats and animal proteins. eat more legumes and whole grains, snack on NUTS
Vegetarians must make an effort to get enough high-quality protein.
It's as simple as baked beans on toast!
Why do we still see this old fallacy about how difficult it is to get enough protein on a vegetarian diet? It's really not that hard. A simple combination of foods such as pulses with grains and you have as much protein as you might find in a steak!
Original Post by: misscoffsIf this helps the veggies: for a meat-free treat, I also love to make a sort of tabbouleh with bulgur wheat & quinoa and mix in a tin of cannellini beans (or any other beans that you might like). It's great warm or cold for lunch. Plus parsley is brilliant!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid= 100#healthbenefits
Thanx I think you broke it down in simplist form.
thanks for the feedback !! So if i weigh 182 I need 91 grams of protein perday, correct? dc
At the end of the article, calories are listed for carbs, fat and.... alcohol? Why not protein since this is what the article is about? Anyway, 4 a gram of protein = 4 calories for those wondering.
Is alcohol really 7? It is technically a carbohydrate and I'm wondering why it is higher?
Please.......I wish the article would just make a summation that gives me a mental picture of how much protein I need in a day. After all the mathematical gobbelty-gook they should give some examples. Can someone help me out here? Tell me, how much in a day I should have. Should it be the equivalent of, say, ....1 egg, 1 chicken breast the size of deck of cards and 1 cup beans? Would someone who really knows how much protein on average a woman should consume in a day...please spell it out? Thanks in advance to whomever is brave enough to make it clear to the less-than-mathmatically-minded....
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(2.2 kg = one pound) ... it's the other way around. 2.2 pounds = 1 kg