Protein is used by almost all parts of the body, from individual cells to the immune system. Protein also serves to build new muscle tissue. Knowing that your body needs protein is good information, but knowing the amount of protein you need can help you maintain a balanced diet and achieve a healthier body.
Step
Part 1 of 3: Determining Your Protein Needs
Step 1. Calculate your activity level
Your activity level determines the number of calories you should consume in a day. Since protein is part of calories, your activity level also determines the amount of protein you should eat.
- A passive lifestyle is a lifestyle that does not do any sports other than doing your daily activities.
- A moderate lifestyle includes your daily routine plus walking 2.5 to 5 km a day at a pace of 5 to 6.5 km per hour or an equivalent exercise routine.
- If your lifestyle is active, you walk at least 5 km a day at a speed of 5 to 6.5 km per hour, or do an equivalent exercise.
- Athletes train to compete in sporting events and engage in moderately vigorous sports.
Step 2. Measure your weight
The formula for calculating the amount of protein you need is partly based on your weight. Measure your weight in kilograms and write down the number. Convert the kilograms to pounds. One kilogram equals 2.2 pounds.
Step 3. Multiply your weight by the appropriate value for your activity level
Each activity level has a specific multiplier to calculate the amount of protein you need. The product of the product is the amount of protein you need in grams.
- For a passive to moderate lifestyle, multiply by 0.4. So if you weigh 63.5 kg (140 pounds), you need 56 grams of protein a day.
- For an active lifestyle, multiply by 0.4 to 0.6. So if your weight is 63.5 kg (140 pounds), you need 56 to 84 grams of protein a day.
- For muscle-building athletes or young athletes, you need 0.6 to 0.9 grams per pound. If your weight is 63.5 kg (140 pounds), you need 84 grams to 126 grams per day.
Part 2 of 3: Eating Protein
Step 1. Eat meat
Meat is one of the best sources of protein because meat is a complete protein. This means that meat provides all the amino acids your body needs from a single source. One ounce of meat contains 7 grams of protein. Note that an ounce is different from an ounce because one ounce is equal to 28.35 grams. Eat a variety of meats for different nutrients and flavors. Avoid the boredom of eating meat and increase the variety of your diet.
It's better to choose lean cuts of meat, such as chicken or fish, because too much fat in your diet is also unhealthy. When eating chicken, remove the skin to reduce fat consumption
Step 2. Try eggs
Eggs are also an excellent source of complete protein. To get 7 grams of protein, eat one large egg. Remember that eggs can be used in sweet or savory foods! Eggs are versatile. Mix scrambled eggs with vegetables and reduced fat cheddar cheese or beaten egg whites with steel cut oats and cinnamon for quick, protein-rich pancakes. ! The food choices are limitless.
For an easy, protein-rich snack, boil a few eggs earlier in the week. Peel off the skin and store it in the refrigerator so you can eat it anytime
Step 3. Drink protein
One glass of milk contains about 8 grams of protein. Milk also has carbohydrates, which is why some people drink milk after a workout as a recovery drink. For a protein boost, add a scoop of whey protein powder (less than 5 g of sugar) to your milk and you'll have a full milk protein.
If you don't like milk, try adding yogurt to a smoothie. Yogurt will make a thick, protein-rich smoothie. However, you can cover the taste with fruits and vegetables. In fact, yogurt contains more protein than milk per glass, which is about 11 grams
Step 4. Be vegetarian
You can get protein from vegetables. The main sources are lentils or beans. For example, one cup of nuts contains about 16 grams of protein. You can also eat lentils or peas with almost the same protein content.
Try eating beans with rice as these two foods make up a complete protein. If the food doesn't suit your taste buds or if you're a vegetarian, be sure to eat a variety of whole grains, seeds, and nuts throughout the day to get all the amino acids you need
Step 5. Add peanut butter
Peanut butters, such as peanut butter, can also add protein to your diet. For example, one tablespoon of peanut butter contains 4.5 grams of protein.
To add peanut butter to your diet, spread the jam over a slice of whole wheat bread or add a tablespoon of jam to a smoothie
Part 3 of 3: Counting Your Protein
Step 1. Calculate the portion size
The first step to calculating your protein is to make sure you understand serving sizes. The easiest way to calculate your serving size is to measure your meal. You can measure the weight of meat or foods such as beans and legumes with a measuring cup.
- Measure the weight of the meat in ounces and multiply by the amount of protein in each ounce. For example, 3 ounces of meat contains 21 grams of protein because each ounce of meat contains 7 grams of protein. Again, remember that an ounce is different from an ounce because one ounce is equivalent to 28.35 grams. When measuring protein, keep in mind that it is better to measure raw protein and so on.
- Measure the beans in a glass and multiply the measurement by the grams of protein per cup. For example, 3/4 cup of beans contains 12 grams of protein because 0.75 times 16 equals 12.
- If you don't want to spend time measuring, you can learn to approximate the measurements. For example, 3 ounces of meat are the size of a card pack and 3 ounces of fish are the size of a checkbook. A half cup of nuts is the size of a light bulb, while 2 tablespoons of peanut butter is the size of a golf ball.
Step 2. Keep a food journal
Keeping a food journal helps you keep track of the foods you eat in a day. The journal makes you more aware with every bite that goes into your mouth. To keep a food journal, simply write down the foods and portions you eat each day, including the amount of protein you eat.
If you have a binge eating problem, you can also write down related activities and feelings, such as "feeling sad and watching television." That way, you can track trends as you eat more
Step 3. Add up your total daily protein
Once you've recorded your total protein for each day, add up the total. Compare that to the amount of protein you should eat so you can adjust your protein intake accordingly.
Step 4. Don't eat too much protein
While you may be tempted to eat more protein to build bigger muscles, your body doesn't really need the extra protein. In fact, if you eat more protein than your body needs, it will usually turn into fat. What's worse, excess protein aggravates the work of the kidneys.
