How to use protein intake calculator

Uncategorized

The (22) Best Women Workout Pants In 2022

The Sixteen Best Yoga Pants Of 2022  workout pants  may come in different colors and patterns, but no matter what, cute workout pants still give the same feeling and  motivation to work out more. How to choose workout pants? There are many options,...
Read More
Uncategorized

Are You Ready For Summer? Try This (10) Beach Body Workout

Cropped midsection of a tanned caucasian couple holding each other with the ocean in background Are You Ready For Summer?...
Read More
Uncategorized

15 Workout Shoes In 2022 For All Types of Exercise

15 Workout Shoes In 2022 For All Types of Exercise Choosing the right  shoes  for your workout can be difficult, especially when so many types and styles exist. There are many things to consider and some brands may be best suited to workout .Check out our in-depth reviews and comparisons of the  best workout shoes for all kind of...
Read More
Uncategorized

8 Best Weight Gain Supplements in 2022 Reviewed

15 Best Weight Gain Supplements Reviewed Trying to gain weight and build your muscles or maintain your current weight?  Gaining weight requires consuming extra calories, on a daily basis. Though weight loss is a very common goal,...
Read More
Uncategorized

How Does Moringa Help You Loose Weight??

How Does Moring Help You Loose Weight? Moringa help to loose weight as it provides a burst of energy, stimulates fat...
Read More
Uncategorized

Best workout for person over 50 years(50+)

Best workout for person over 50 years(50+) stretches and exercises are too challenging for older adults. Here are 4 effective...
Read More
Uncategorized

Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing

Easy Winter Walking Workout Plans That Help You Stay Fit When It's Freezing Workout #1: Power Up at Home Get...
Read More
Uncategorized

Do you know What is Army Body Fat Calculator?

  Army Body Fat Calculator provided by calculators.tech   It is a feeling of immense pride for someone to serve...
Read More
Uncategorized

How to stay fit at your 50’s

Ways you Can Stay Fit at your 50's Doing work out often is essential for people above 50 years to...
Read More
Uncategorized

Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them?

https://www.youtube.com/watch?v=kI4NrQ3fXqw Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them Trying to get rid...
Read More
Uncategorized

How to use water Intake calculator

How to Calculate How Much Water You Should Drink A Day Learn how much water to drink daily including ideas...
Read More
Uncategorized

Is Exercise More Important Than Diet for Weight Loss?

Is Exercise More Important Than Diet for Weight Loss? Diet and exercise are the two cornerstones of an effective weight...
Read More
Uncategorized

How to use protein intake calculator

Protein Calculator The Protein Intake Calculator estimates the amount of protein a person needs to eat per day. Children, those...
Read More
Uncategorized

Type Of 15 Foods That Can Help You To loose Weight

https://www.youtube.com/watch?v=DfQYXjptD_M&t=2s Type Of 15 Foods That Can Help You To loose Weight There is various kind of food hat help...
Read More
Uncategorized

The Mistakes People Make During Weight loss Journey.

Many people who suffer from obesity  take various steps to deal with, but most of them find themselves getting worse...
Read More
Uncategorized

 An Easy Way To Eat Too Much Without Gaining Weight

https://www.youtube.com/watch?v=DHLRMJXtfLU&t=1s      An Easy Way To Eat Too Much Without Gaining Weight The main problem that disturbs people who want to...
Read More
Uncategorized

How To Lose Belly Fat Within 20 Min By Using Use This Simple Technique

How To Lose Belly Fat Within 20 Min By Using Use This Simple Technique A scientific study has found that...
Read More
Uncategorized

9 Best Butt Exercises Alternative For Squat.

9 Best Butt Exercises That Are Not Squats. Step aside squats; there are plenty of other butt workouts that are better for isolating the...
Read More
Uncategorized

Best workout for person over 40 years(40+)

stretches and exercises are too challenging for older adults. Here are 4 effective stretches and exercises that are gentle on...
Read More
Uncategorized

How to use Body Fat calculator

How to use Body Fat calculator The Body Fat Calculator can be used to estimate your total body fat based...
Read More
{"dots":"true","arrows":"true","autoplay":"true","autoplay_interval":3000,"speed":600,"loop":"true","design":"design-1"}

Protein Calculator

The Protein Intake Calculator estimates the amount of protein a person needs to eat per day. Children, those who are highly physically active, and pregnant and nursing women typically require more protein. The calculator is also useful for monitoring protein intake for those with kidney disease, liver disease, diabetes, or other conditions in which protein intake is a factor. Based on current body weight and training goal, a recommendation is given for how many grams of protein to eat in total each day .

Protein Intake calculator

require
require
age should be in 14 to 80 range
require require

You should take ...... of protein per day

  • Exercise: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

What are proteins?

Proteins are one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates. Proteins are also responsible for a large portion of the work that is done in cells; they are necessary for proper structure and function of tissues and organs, and also act to regulate them. They are comprised of a number of amino acids that are essential to proper body function, and serve as the building blocks of body tissue.

There are 20 different amino acids in total, and the sequence of amino acids determines a protein’s structure and function. While some amino acids can be synthesized in the body, there are 9 amino acids that humans can only obtain from dietary sources (insufficient amounts of which may sometimes result in death), termed essential amino acids. Foods that provide all of the essential amino acids are called complete protein sources, and include both animal (meat, dairy, eggs, fish) as well as plant-based sources (soy, quinoa, buckwheat).

Proteins can be categorized based on the function they provide to the body. Below is a list of some types of proteins:

  • Antibody—proteins that protect the body from foreign particles, such as viruses and bacteria, by binding to them
  • Enzyme—proteins that help form new molecules as well as perform the many chemical reactions that occur throughout the body
  • Messenger—proteins that transmit signals throughout the body to maintain body processes
  • Structural component—proteins that act as building blocks for cells that ultimately allow the body to move
  • Transport/storage—proteins that move molecules throughout the body

As can be seen, proteins have many important roles throughout the body, and as such, it is important to provide sufficient nutrition to the body to maintain healthy protein levels.

How much protein do I need?

The amount of protein that the human body requires daily is dependent on many conditions, including overall energy intake, growth of the individual, and physical activity level. It is often estimated based on body weight, as a percentage of total caloric intake (10-35%), or based on age alone. 0.8g/kg of body weight is a commonly cited recommended dietary allowance (RDA). This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, maybe beneficial, depending on the sources of the protein.

The recommended range of protein intake is between 0.8 g/kg and 1.8 g/kg of body weight, dependent on the many factors listed above. People who are highly active, or who wish to build more muscle should generally consume more protein. Some sources suggest consuming between 1.8 to 2 g/kg for those who are highly active. The amount of protein a person should consume, to date, is not an exact science, and each individual should consult a specialist, be it a dietitian, doctor, or personal trainer, to help determine their individual needs.

Recommended dietary allowance (RDA) of protein, based on age

 Protein Needed (grams/day)
Age 1 – 313
Age 4 – 819
Age 9 – 1334
Age 14 – 18 (Girls)46
Age 14 – 18 (Boys)52
Age 19 – 70+ (Women)46
Age 19 – 70+ (Men)56

Extra Protein Requirements for Pregnancy and Lactation

 Safe Intake
(grams / day)
Additional Energy
Requirement
(kJ/day)
Protein : energy
ratio
Pregnancy trimester 113750.04
Pregnancy trimester 2101,2000.11
Pregnancy trimester 3311,9500.23
Lactation First 6 months192,8000.11
Lactation After 6 months131,9250.11

Foods high in protein

There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.

If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:

Meat/Dairy examples

  • Eggs
  • Chicken breast
  • Cottage cheese
  • Greek yogurt
  • Milk
  • Lean beef
  • Tuna
  • Turkey breast
  • Fish
  • Shrimp

Vegan/plant-based examples

  • Buckwheat
  • Hummus and pita
  • Soy products (tofu, tempeh, edamame beans)
  • Peanut butter on toast or some other bread
  • Beans and rice
  • Quinoa
  • Hemp and chia seeds
  • Spirulina

Generally, meat, poultry, fish, eggs, and dairy products are complete protein sources. Nuts and seeds, legumes, grains, and vegetables, among other things, are usually incomplete proteins. There is nothing wrong with incomplete proteins however, and there are many healthy, high protein foods that are incomplete proteins. As long as you consume a sufficient variety of incomplete proteins to get all the required amino acids, it is not necessary to specifically eat complete protein foods. In fact, certain high fat red meats for example, a common source of complete proteins, can be unhealthy. Below are some examples of high protein foods that are not complete proteins:

  • Almonds
  • Oats
  • Broccoli
  • Lentils
  • Ezekiel bread
  • Chia seeds
  • Pumpkin seeds
  • Peanuts
  • Brussels sprouts
  • Grapefruit
  • Green peas
  • Avocados
  • Mushrooms

As can be seen, there are many different foods a person can consume to meet their RDA of protein. The examples provided above do not constitute an exhaustive list of high protein or complete protein foods. As with everything else, balance is important, and the examples provided above are an attempt at providing a list of healthier protein options (when consumed in moderation).

Amount of protein in common food

 Protein Amount
Milk (1 cup/8 oz)8 g
Egg (1 large/50 g)6 g
Meat (1 slice / 2 oz)14 g
Seafood (2 oz)16 g
Bread (1 slice/64 g)8 g
Corn (1 cup/166 g)16 g
Rice (1 cup/195 g)5 g
Dry Bean (1 cup/92 g)16 g
Nuts (1 cup/92 g)20 g
Fruits and Vegetables (1 cup)0-1 g
Pizza (1 slice/107 g)12 g
Hamburger (McDonald Medium)20 g

The (22) Best Women  Workout Pants In 2022
Uncategorized

The (22) Best Women Workout Pants In 2022

Are You Ready For Summer? Try This (10) Beach Body Workout
Uncategorized

Are You Ready For Summer? Try This (10) Beach Body Workout

15 Workout Shoes In 2022 For All Types of Exercise
Uncategorized

15 Workout Shoes In 2022 For All Types of Exercise

8 Best Weight Gain Supplements in 2022 Reviewed
Uncategorized

8 Best Weight Gain Supplements in 2022 Reviewed

How Does Moringa Help You Loose Weight??
Uncategorized

How Does Moringa Help You Loose Weight??

Best workout for person over 50 years(50+)
Uncategorized

Best workout for person over 50 years(50+)

Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing
Uncategorized

Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing

Do you know What is Army Body Fat Calculator?
Uncategorized

Do you know What is Army Body Fat Calculator?

How to stay fit at your 50’s
Uncategorized

How to stay fit at your 50’s

Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them?
Uncategorized

Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them?

How to use water Intake calculator
Uncategorized

How to use water Intake calculator

Is Exercise More Important Than Diet for Weight Loss?
Uncategorized

Is Exercise More Important Than Diet for Weight Loss?

How to use protein intake calculator
Uncategorized

How to use protein intake calculator

Type Of 15 Foods That Can Help You To loose Weight
Uncategorized

Type Of 15 Foods That Can Help You To loose Weight

The Mistakes People Make During Weight loss Journey.
Uncategorized

The Mistakes People Make During Weight loss Journey.

 An Easy Way To Eat Too Much Without Gaining Weight
Uncategorized

 An Easy Way To Eat Too Much Without Gaining Weight

How To Lose Belly Fat Within 20 Min By Using Use This Simple Technique
Uncategorized

How To Lose Belly Fat Within 20 Min By Using Use This Simple Technique

9 Best Butt Exercises Alternative For Squat.
Uncategorized

9 Best Butt Exercises Alternative For Squat.

Best workout for person over 40 years(40+)
Uncategorized

Best workout for person over 40 years(40+)

How to use Body Fat calculator
Uncategorized

How to use Body Fat calculator

{"slide_show":3,"slide_scroll":1,"dots":"true","arrows":"true","autoplay":"true","autoplay_interval":3000,"speed":600,"loop":"true","design":"design-1"}

The (22) Best Women  Workout Pants In 2022
Uncategorized

The (22) Best Women Workout Pants In 2022

The Sixteen Best Yoga Pants Of 2022  workout pants  may come in different colors and patterns, but no matter what, cute workout pants still give the same feeling and  motivation to work out more. How to choose workout pants? There are many options,...
Read More
Are You Ready For Summer? Try This (10) Beach Body Workout
Uncategorized

Are You Ready For Summer? Try This (10) Beach Body Workout

Cropped midsection of a tanned caucasian couple holding each other with the ocean in background Are You Ready For Summer?...
Read More
15 Workout Shoes In 2022 For All Types of Exercise
Uncategorized

15 Workout Shoes In 2022 For All Types of Exercise

15 Workout Shoes In 2022 For All Types of Exercise Choosing the right  shoes  for your workout can be difficult, especially when so many types and styles exist. There are many things to consider and some brands may be best suited to workout .Check out our in-depth reviews and comparisons of the  best workout shoes for all kind of...
Read More
8 Best Weight Gain Supplements in 2022 Reviewed
Uncategorized

8 Best Weight Gain Supplements in 2022 Reviewed

15 Best Weight Gain Supplements Reviewed Trying to gain weight and build your muscles or maintain your current weight?  Gaining weight requires consuming extra calories, on a daily basis. Though weight loss is a very common goal,...
Read More
How Does Moringa Help You Loose Weight??
Uncategorized

How Does Moringa Help You Loose Weight??

How Does Moring Help You Loose Weight? Moringa help to loose weight as it provides a burst of energy, stimulates fat...
Read More
Best workout for person over 50 years(50+)
Uncategorized

Best workout for person over 50 years(50+)

Best workout for person over 50 years(50+) stretches and exercises are too challenging for older adults. Here are 4 effective...
Read More
Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing
Uncategorized

Easy Winter Walking Workout Plans That Help You Stay Fit When It’s Freezing

Easy Winter Walking Workout Plans That Help You Stay Fit When It's Freezing Workout #1: Power Up at Home Get...
Read More
Do you know What is Army Body Fat Calculator?
Uncategorized

Do you know What is Army Body Fat Calculator?

  Army Body Fat Calculator provided by calculators.tech   It is a feeling of immense pride for someone to serve...
Read More
How to stay fit at your 50’s
Uncategorized

How to stay fit at your 50’s

Ways you Can Stay Fit at your 50's Doing work out often is essential for people above 50 years to...
Read More
Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them?
Uncategorized

Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them?

https://www.youtube.com/watch?v=kI4NrQ3fXqw Do You Know 5 Types Of Belly Fat And How To Get Rig Of Them Trying to get rid...
Read More