Knowing how to calculate the calories provided by protein can be helpful when planning meals. These nutrients are essential for maintaining good health, as a deficiency can lead to fatigue, hunger, and other physical symptoms. Calculating the calories from proteins and planning meals can reduce the discomfort caused by too much or too little of these precious substances.
Steps
Part 1 of 3: Measuring Protein
Step 1. Determine your protein requirement
The food group of proteins occupies an important step of the food pyramid. Dishes prepared with beef, fish, poultry, eggs, soy products, nuts and seeds are considered to be part of this food group.
- The amount of protein you need in your diet depends on your age and gender. Adult women need about 150g of protein per day. If you are pregnant, you need to eat more, depending on your body weight and the month of pregnancy you are in. Talk to your doctor if you are concerned about the correct amount of protein to consume during pregnancy.
- Men under 50 years of age should eat around 170g per day; beyond this age 150 g per day is sufficient.
Step 2. Learn to roughly measure proteins
Many people don't know what 30g of these nutrients is. In reality, the figure depends on the type of protein you want to eat.
- 30g of beef, poultry, or fish should contain around 30g of protein. In other foods, however, proteins are present in smaller quantities or combined with other nutritional principles. This involves a change in the measurement method.
- 40g of cooked beans contain about 30g of protein; an egg as many, as well as a spoonful of peanut butter or other dried fruit. 15g of nuts or seeds is also worth as much as 30g of protein.
Step 3. Read the label on the food package whenever possible
If you are not sure the protein content of a certain product, check the label with the nutritional information on the package. This should give you an idea of the amount of protein present in a given food, as well as the percentage expected to meet the daily requirement. However, keep in mind that the calculation you read on the label is based on a daily 2000 calorie diet. Also, you have to be very honest about the amount of food you eat regularly; many people inadvertently tend to underestimate or overestimate portions.
Part 2 of 3: Calculating the Calories Provided by Protein
Step 1. Calculate your total daily calories from protein
To keep fit, it is important to have a rough idea of the amount of calories you consume each day from protein; this can help you understand your macronutrient needs. This is a rather simple calculation.
- Evaluate how many grams of protein you eat in total each day. You can use an online calculator to measure them based on the food you consume. If necessary, you can consult the nutritional tables.
- One gram of protein contains about 4 calories. Then multiply the total grams of protein by 4 if you want to know how many calories you eat each day through protein.
- If the product label shows the weight in ounces and you want to convert it into grams, you can use a converter that you can easily find online. The equivalent of one ounce in grams is not an exact figure, but it corresponds to approximately 28.3 g. It can be difficult to convert the value manually, but you can get help from an automatic system that you find on the internet. Sometimes, it may be necessary to round off the values, when you need to convert ounces to grams.
Step 2. Determine the percentage of protein for a particular food
This is a piece of information that can be useful for your purpose. If you are looking to eat foods that have a specific percentage of protein, this is essential information. Define how many grams of protein are in a food and multiply the value by 4 to find the equivalent in calories. Then divide the result by the total calories in the food and multiply the sum by 100.
For example, a food contains 200 calories and 8 g of protein, which corresponds to 32 calories; you have to divide 32 by 200 to get 0, 16. When you multiply this result by 100 you get the value 16, which is the percentage of calories provided by the proteins in the food
Step 3. Determine the approximate amount of protein needed
If you want to apply your knowledge in nutrition, you need to take the time to understand what your protein needs are, in order to guarantee a balanced diet. You can talk to your doctor or an athletic trainer to learn about your diet, lifestyle, and goals you need to achieve to lose fat or weight. Both of these professionals can help you roughly know how many protein calories you should be eating and teach you whether the protein intake of a given food is too high or low for your needs.
Usually, a diet that includes 40% carbohydrates, 40% protein and 20% fat is considered acceptable. This composition may vary according to your meal plan; you must therefore consult your doctor or a dietician for more details. However, it can be helpful to start learning the percentage of protein you are getting in your diet, as many people eat excessive amounts of at least one of these macronutrients
Part 3 of 3: Choosing the Right Protein
Step 1. Choose lean and low-fat proteins
If you are concerned about your food choices, the best option is to eat lean protein. Turkey meat, poultry and fish are excellent solutions, as they have little fat tissue and are generally lower in calories.
If you are a vegetarian, you can meet your protein needs through eggs, nuts, soy products and cheese; also choose lean, healthy dairy products
Step 2. Cook protein healthily
Cooking and preparation techniques can affect the calorie intake of the dish. Avoid frying and don't cook heavy fat protein foods or butter; try to use olive oil, which is healthy for the heart, when cooking. Also consider boiling or preparing poached eggs instead of frying them. Do not overdo it with salt, the abuse of which causes problems such as hypertension.
Step 3. Don't eat industrially processed meats
Refined meats, such as those found in frozen dishes or sausages, tend to have a greater amount of fat and calories; not to mention the fact that they are even more salty. Opt for fresh meats whenever possible.
