Protein is one of the building blocks of our bodies, and it’s important to make sure we’re taking in enough. We can obtain protein from meat, fish, beans and lentils. A high protein intake builds muscle mass while a low level makes you more prone to weight gain. Incorporating a high-protein diet into your lifestyle can be difficult because of the amount of fat and carbs in most food so it is often recommended that people on a healthy diet consume as following calculator:
Daily Protein Intake Calculator
If you are concerned about your protein intake, use this calculator to find out how much is appropriate. Just fill your weight and pick the activity level, the result will appear.
Daily Protein Intake Requirements
These are estimates and the optimal amount may vary from person to person depending on age, gender, weight, activity, stress level and muscle mass.
Athletes, who are usually highly active, need to consume more protein in their diets than the general population. But this is a problem for competitive athletes. The body does not have time to produce protein and energy when training at high intensities of work or sport. Although it can be difficult to find foods rich in protein that fit the diet required for athletes, there are plenty with low carb or fat levels.
Runners often require a higher level of protein intake due to the muscle damage caused by running. When we run, our muscles break down and become sore in order to create forward momentum and speed; then they rebuild themselves stronger than before so they can do it again next time we’re on our feet running around.
Older people (especially older athletes) need more protein to maintain muscle mass and promote bone health. As the body ages, there is a decline in the ability to absorb protein. Without adequate protein, seniors risk developing sarcopenia – a condition that results in a loss of muscle mass and function, leading to decreased strength and declining levels of physical performance over time.
Health Benefits of Proper Protein Intake
DEFICIENCY IN PROTEIN
The body does not have time to produce protein and energy when training at high intensities of work or sport. Although it can be difficult to find foods rich in protein that fit the diet required for athletes, there are plenty with low carb or fat levels.
PROTEIN IN EXCESS
eating too much protein can increase the risk of osteoporosis. Osteoporosis is a disorder characterized by low bone mass and increased bone fragility, leading to an increased risk of compression fracture and frailty.
There’s a limit to how much protein you can absorb each hour. If you eat too much protein in any given time, your body may not be able to break it down properly and get all of its benefits.
GETTING ENOUGH PROTEIN
It is important to make sure that you are getting enough protein. The first step to getting healthy should be to eat a diet that balances the macronutrients appropriately and includes plenty of fruits and vegetables. Fad diets high in protein, or carbs, or even fat are likely not the best diets for most people.
Firstly, you will need to figure out how much protein intake daily for your weight by using the calculator above.
Secondly, eat a diet that balances the macronutrients and try to eat various types of protein in fruits and vegetables.
Common Foods with Protein
Protein is found in most animal and plant foods, but some foods have more than others. Protein helps your body build muscle and repair tissue, so it’s important to get enough, but not too much.
| FOOD | PROTEIN PER SERVING ▼ | SERVING SIZE |
| Chicken breast | 32 32 32 | 100g |
| T-bone steak | 29 29 29 | 100g |
| Salmon | 27 27 27 | 100g |
| Ground beef | 25 25 25 | 100g |
| Seitan | 25 25 25 | 100g |
| Whey protein powder | 24 24 24 | 30g |
| Pea protein powder | 21 21 21 | 1 scoop (27g) |
| Canned tuna | 20 20 20 | 1 can (107g) |
| Nonfat plain Greek yogurt | 16 16 16 | 1/2 cup |
| Black beans | 15 15 15 | 1 cup |
| Chickpeas | 15 15 15 | 1 cup |
| Eggs | 12 12 12 | 2 large eggs |
| Pumpkin seeds | 9 9 9 | 1/4 cup |
| Tofu | 9 9 9 | 100g |
| 2% Milk | 8 8 8 | 1 cup |
| Peanut butter | 8 8 8 | 2 tablespoons |
| Quinoa | 8 8 8 | 1 cup |
| Almonds | 6 6 6 | 1 ounce |
| Steel-cut oats | 5 5 5 | 1/4 cup |
