Scribd Logo
Upload

Welcome to Scribd!

  • Protein Calculator

    Uploaded by

    mrmurali245
    3 views1 page

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    3 views1 page

    Protein Calculator

    Uploaded by

    mrmurali245

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    home / fitness & health / protein calculator

    Protein Calculator
    The Protein Calculator estimates the daily amount
    of dietary protein adults require to remain healthy.
    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.

    Modify values and click Calculate to use

    US Units Metric Units Other Units

    Age 25 ages 18 - 80

    Gender male female

    Height 180 cm

    Weight 60 kg

    Activity Level
    Little or no exercise
    Exercise 1-3 times/week
    Exercise 4-5 times/week
    Daily exercise or intense exercise 3-4
    times/week
    Intense exercise 6-7 times/week
    Very intense exercise daily, or physical job

    + Settings

    Calculate Clear

    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.

    Related
    Calorie Calculator | Carbohydrate Calculator

    | Fat Intake Calculator

    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 - 3 13
    Age 4 - 8 19
    Age 9 - 13 34
    Age 14 - 18 (Girls) 46
    Age 14 - 18 (Boys) 52
    Age 19 - 70+
    46
    (Women)
    Age 19 - 70+ (Men) 56

    Extra Protein Requirements for Pregnancy and


    Lactation

    Safe Additional
    Intake Energy Protein :
    (grams / Requirement energy
    day) (kJ/day) ratio
    Pregnancy
    1 375 0.04
    trimester 1
    Pregnancy
    10 1,200 0.11
    trimester 2
    Pregnancy
    31 1,950 0.23
    trimester 3
    Lactation First
    19 2,800 0.11
    6 months
    Lactation After
    13 1,925 0.11
    6 months

    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) 8g
    Egg (1 large/50 g) 6g
    Meat (1 slice / 2 oz) 14 g
    Seafood (2 oz) 16 g
    Bread (1 slice/64 g) 8g
    Corn (1 cup/166 g) 16 g
    Rice (1 cup/195 g) 5g
    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

    about us | sitemap
    terms of use | privacy policy
    © 2008 - 2023 calculator.net

    You might also like