How to calculate calories in protein is very useful when planning a meal menu. Protein is very important for maintaining health because a lack of protein can cause fatigue, hunger, and other physical symptoms. Planning a meal plan and calculating the number of calories in protein will help reduce problems caused by too little or too much protein.
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Part 1 of 3: Understanding Protein Measurement
Step 1. Know how much protein you need in your diet
The protein food group is an important part of the food pyramid. Foods made from meat, marine animals, poultry, eggs, nuts, soybeans, and seeds are part of the protein food group.
- The amount of protein needed depends on age and gender. Adult women need 141 grams of protein daily. Pregnant women need more protein depending on their weight and stage of pregnancy. Visit a doctor for further diagnosis.
- Men under 50 need 170 grams of protein daily. When passing the age of 50 years, protein requirements change to 141 grams per day.
Step 2. Know how to measure protein
Many people don't know how to count protein. The answer depends on the type of protein consumed.
- 28 grams of meat, poultry, or fish contains 28 grams of protein. For other types of food, protein is mixed or combined with other nutrients in the food. Thus, the method of measurement has changed.
- 1/4 cup of cooked chickpeas contains 28 grams of protein. One egg contains 28 grams of protein. One tablespoon of peanuts or other peanut butter also contains 28 grams of protein. 14 grams of nuts or seeds contains 28 grams of protein.
Step 3. Read food labels
If you're not sure how much protein is in a food product, look at the nutrition label. You can find out how much protein is in food and the percentage of daily protein needs needed. However, the numbers on food labels are based on a 2,000-calorie-a-day diet. Also, be honest about the amount of food you eat. Many people accidentally eat more or less food than expected.
Part 2 of 3: Counting Protein Calories
Step 1. Calculate the total calories of daily protein
To maintain health, you need to know approximately how many daily calories come from protein. This will help calculate your macronutrient needs.
- Count the total grams of protein consumed that day. You can use an online calorie calculator to measure the grams of protein from the food you eat. You can also use nutrition labels.
- One gram of protein contains approximately 4 calories. Multiply the total grams of protein by 4 to determine the total calories from protein in a day.
- Convert ounces to grams. Most units of weight used in food labels are ounces. To convert it to grams, you can use the conversion calculator available on the internet. Thus, calculations can be done faster and easier. Round the decimal numbers.
Step 2. Determine the percentage of protein in the type of food
You should know the percentage of protein in each type of food. This information is quite important if you want to eat foods at a certain percentage of protein.
- Know the number of grams of protein from food. Divide that number by the total calories from the food. Then, multiply the result by 100.
- For example, it is known that a food contains 200 calories and 8 grams of protein. Then divide 8 by 200, and you get 0, 16. Multiply by 100 and the result is 16. Thus, the food contains 16% protein.
Step 3. Know the amount of protein you need
To apply this knowledge to your diet, find out how much protein you need for your healthy diet. You can consult a doctor or health professional regarding your diet, lifestyle, and weight and fat loss goals. They will be able to figure out how many calories from protein should be consumed and which foods are suitable for your particular needs.
In general, the formula for a healthy diet should contain 40% carbohydrates, 40% protein, and 20% fat. This figure depends on your diet, so consult your doctor or dietitian first. However, increasing your awareness of protein intake is very useful because today many people consume one of these macronutrients in excess
Part 3 of 3: Choosing Good Protein
Step 1. Choose low-fat protein
If you doubt your diet menu choices, prioritize low-fat protein. Turkey, poultry, and seafood are good sources of protein because they are low in fat and calories.
If you are a vegetarian, protein can be obtained from eggs, beans, chickpeas, processed soybeans, and cheese. Choose low-fat cheese because it is healthier
Step 2. Cook protein in a healthy way
The way protein is cooked determines how many calories the body consumes. Do not fry or cook protein in oil or butter. Use olive oil when cooking protein. Eggs should be boiled and not fried. Do not give too much salt because it will stimulate high blood pressure.
Step 3. Stay away from processed meats
Processed meats commonly found in frozen foods usually contain more fat, calories, and salt. Prioritize using fresh meat, if possible.
