How Many Grams Of Protein Per Calorie

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Fitting 200+ grams of Protein into a 2,500 calorie diet

Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

Fat: Recommended Nutrient Intake For Weight Loss

Low-fat diets don’t spur weight loss any better than other diets, according to a 2015 research review in The Lancet. Plus, you need fats for good health, especially polyunsaturated and monounsaturated fats from plant foods, which help control cholesterol and protect heart health, according to the American Heart Association.

That doesn’t mean you should overdo it, though. Fat is higher in calories than protein and carbs, gram for gram. One gram of fat has 9 calories, whereas 1 gram of protein or carbs has 4 calories, according to the USDA.

Where Does Protein Come From

The healthiest protein options are plant sources, such as soy, nuts, seeds, beans and lentils lean meats, such as skinless, white-meat chicken or turkey a variety of fish or seafood egg whites or low-fat dairy.

Meet your dietary protein needs with these whole foods versus supplements, which are no more effective than food as long as energy intake is adequate for building lean mass.

Manufactured foods don’t contain everything you need from food, and manufacturers do not know everything that should be in food.

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How Many Calories Are In A Gram Of Protein

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Are you tracking your macros? Or on a diet? Or just curious how much protein youre eating in a day? Youll need to know how many calories are in a gram of protein! This quick guide breaks down everything you know about calculating your protein intake.

Today Im putting on my nutritionist hat to talk all things protein! There is a growing trend to measure macros instead of calories. Macros simply refers to the grams of protein, carbohydrates, and fat you consume.

The advantage to this technique is that it is not only an effective means of tracking energy consumption but also a way of ensuring you balance your daily intake of each of these three macros to ensure a proper balance.

How Many Calories Should I Burn

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Everyone is different. However, generally speaking, you should aim to get enough protein for your weight. This is typically around 1 gram of protein per pound of body weight. You need to eat enough calories to meet your needs, however. This includes all of your calories from protein, fat, and carbohydrates. You can calculate how many calories you need by using a calorie calculator. However, this is not always accurate because it doesnt take into account any physical activity you may be doing. Additionally, you can also use the Mifflin-St Jeor equation. This takes into account your resting metabolic rate, which is the amount of calories you burn during sleep.

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How Many Carbs Should A Type 2 Diabetic Eat Daily

How Much Is Enough? The American Diabetes Association recommends getting about 45% of your total calories from carbs. You should spread out your carb consumption throughout the day. Typically, that works out to about 45 to 60 grams of carbs per meal and 10 to 25 grams per snack, eaten twice a day between meals.

Protein Preserves Lean Body Mass

In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.

One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .

Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .

Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.

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Too Much Vs Too Little

According to the U.S. Department of Agriculture, the recommended daily intake of protein for adults at an average weight and activity level is 56 grams daily for men and 46 grams daily for women. This is the minimum required protein intake, and the amount can increase depending on your goals.

Its ideal to eat smaller amounts of protein throughout the day instead of getting your protein requirement in one or two meals. This allows your body utilize what it needs throughout the day instead of storing what isnt used as fat.

Its true that eating very high levels of protein is correlated with some health risks. If youre not cutting calories from carbohydrates while increasing calorie intake from protein, you may experience weight gain instead of weight loss.

Very high protein intake may also cause digestive issues, including constipation, gut-related issues and changes in blood sugar levels.

Finally, its important to maintain a healthy, well-balanced diet that doesnt completely neglect any nutrients. This will ensure that youre getting the micro- and macronutrients you need for optimal health.

Why Do You Need Protein

Get more Protein-EASY 200 Grams Protein under 900 Calories

Protein is made up of amino acids, which are the building blocks for nearly every cell in your body.

For this reason, protein is considered an essential nutrient and if you dont get enough through food, your body is forced to borrow amino acids from your muscles which can result in a loss of important lean tissue and strength.

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What Are The Nutrition Facts About 2 Percent Milk

2 percent milk nutrition facts on one cup on average contains 122 calories . So this mean 2 percent milk has lower calories than many fruit juices.

How many calories in whole milk vs 2 percent milk?

One cup of whole milk has 150 calories and 8 grams of fat, while the same serving of 2-percent fat milk has 120 calories and 5 grams of fat. Both have the same amount of carbs and protein per cup, 12 grams and 8 grams, respectively.

How much fiber does 2 percent milk contain?

Two percent milk contains 122 calories, 8 grams of protein, 293 milligrams of calcium, 342 milligrams of potassium and no fiber in an 8-ounce serving. The USDA categorizes milk and any products made from milk that retain the calcium content in the dairy food group.

What do vitamins do 2% milk have?

Milk does contain vitamin D . In fact, a report in the December 2004 issue of the American Journal of Clinical Nutrition reports that milk and ready-to-eat breakfast cereals serve as the main food sources of vitamin D in the United States.

How Many Carbs Should I Eat On A 2000 Calorie Diet

In accordance with the Dietary Guidelines for Americans, carbohydrates should account for 45 to 65 percent of your total daily calorie intake. As a result, if you consume 2,000 calories per day, around 900 to 1,300 calories should come from carbs. This equates to between 225 and 325 grams of carbs each day, depending on the individual.

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What Are The Calorie Cost Of Common Protein Products

Protein is the most common macronutrient that people eat. A gram of protein has about 4 calories, and a gram of fat has 9. Protein is an important source of calories, and helps build muscle. Protein can also be used to provide essential amino acids that help the body build and maintain muscle and tissue. Since protein has a higher caloric density than fat, its more filling. The typical American diet has about 50 grams of protein per day. To calculate the calorie cost of protein, you need to first figure out how much protein is in the food youre eating. This is usually the amount of protein listed in the Nutrition Facts panel. Once you have this information, you can figure out the calorie cost.

How Much Protein Do You Need

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Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, thats 200700 calories from protein, or 50175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

Once you reach ages 4050, sarcopenia, or losing muscle mass as you age, begins to set in. To prevent this and to maintain independence and quality of life, your protein needs increase to about 11.2 grams per kilogram or 7590 grams per day for a 75-kilogram person.

People who exercise regularly also have higher needs, about 1.11.5 grams per kilogram. People who regularly lift weights, or are training for a running or cycling event need 1.21.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.

If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.

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Can I Lose Weight With 2000 Calories A Day

Following a 2,000-calorie diet may be beneficial for some people who are trying to reduce weight. Consider this: If you lower your daily calorie consumption from 2,500 to 2,000, you should lose 1 pound in one week, since 1 pound of body fat contains around 3,500 calories , which is the approximate number of calories in one pound of body fat .

What Is The Calorie Content Of Protein

The average adult male consumes about 113 calories of protein per day. It should be noted that protein is found in all foods. However, some foods such as meat, fish, eggs, dairy and nuts, contain more protein than others. In fact, nuts are the number one source of protein. A 1-ounce serving of raw peanuts contains about 2.6 grams of protein. When it comes to other foods that contain protein, they can be found in legumes such as peas, beans, peanuts and lentils. Many popular protein powders contain casein, a type of protein. Its important to know the amount of protein in each serving and the amount of calories you consume.

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Good Protein Sources To Try

Ultimately, the best protein sources provide high amounts of protein and beneficial nutrients per calorie.

This includes the following:

These options are your best bet to hit your daily protein macro goals and achieve higher protein intake regularly.

However, there are still some serious benefits to other proteins that provide a mixed macro ratio. While they may not be the most protein dense overall, they can still contribute nutrition and health benefits.

Not to mention, your overall diet is not designed to be pure protein, and finding macro balanced foods and meals that match your nutrition needs is an efficient way to get better balance overall.

This is especially true for vegans and plant based eaters who rely on plant based proteins that tend to also be a source of fat or carbohydrates.

It is a balancing act, figuring out what macro ratios work best for you.

Here are 30 additional good protein sources to consider:

Health Benefits Of Protein

How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

Protein helps to maintain body tissues, including muscles, organs, the nervous system, blood, skin, and hair. It also serves as a transport mechanism for oxygen, fats, vitamins, and minerals.

In addition, eating protein can help you manage your weight because it takes longer to digest a protein-rich meal. After consuming a meal with protein, you’re likely to feel full and satisfied longer.

Some protein foods have additional health benefits. Legumes are high in protein and fiber and contain phytochemicals that may have health benefits. Fish, such as salmon, tuna, herring, and trout, are high in protein and also omega-3 fatty acids that are essential for health.

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Carbs Aren’t Bad For You

Carbs get a lot of negative media, being blamed for weight gain and diabetes, among other things. While some carbs can contribute to these conditions, many carbs don’t, and they’re required for good health.

Carbohydrates are your body’s preferred source of energy. Your brain relies on the glucose from carbohydrate metabolism for proper functioning. If you’re exercising, another key component of weight loss, your muscles need carbs for energy and to recover properly after strenuous workouts.

Carbohydrates also provide dietary fiber, the parts of plant foods that your body can only minimally digest. Fiber is crucial for optimal digestive function and heart health, and it also aids weight loss. According to a 2018 study in Nutrition, a diet high in fiber can promote weight loss even without calorie restriction.


A prospective cohort study and meta-analysis in The Lancet in 2018 found that low-carbohydrate diets that included a lot of animal fat and protein were associated with a higher risk of mortality than low-carbohydrate diets that included more plant-based sources of proteins and fats.

Not All Fats Are The Same

All types of fat have the same amount of calories, but some fats are better than others. Unsaturated fats are healthy fats because they can help lower cholesterol and are good for heart health. They are liquid at room temperature and mostly come from plants.

  • Monounsaturated fat is found in olive, peanut, and canola oil most nuts and avocados.
  • Polyunsaturated fats are found in soybean, corn, and sunflower oils. Fish, walnuts, and flax seeds are high in healthy omega-3 polyunsaturated fats.

Saturated fat and trans fat raise blood cholesterol levels and increase a person’s chance of heart disease. Saturated and trans fats are solid at room temperature like butter, lard, and fat on meat. Saturated fats and trans fats are listed on food labels.

  • Saturated fat comes mostly from animal products, but some plant oils, like palm oil and coconut oil, have saturated fat.
  • Trans fats are often found in packaged baked goods, like pastries, cookies, and crackers, and fried foods. Partially hydrogenated vegetable oil is high in trans fats. Hydrogenation is a process that changes liquid oils into a solid form of fat by adding hydrogen. This helps food containing these fats keep for a long time without losing their flavor or going bad.

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Why Do You Want To Protect Lean Mass

When cutting calories to shed pounds, you will lose a combination of fat and muscle weight. But your goal should be to lose more fat than muscle.

More lean mass means a better body composition , helping you look more toned and lean overall. Muscle is also your storage place for carbs , meaning you can process carbs and store them more efficiently. The more muscle you have, the less body fat you store. So when it comes to losing weight, maintaining your muscle is going to be a huge benefit.

Hierarchy Of Importance For Weight Loss

Can your body adapt to absorbing 100

When, it comes to macros, my hierarchy of strictness goes like this :

  • Don’t exceed your daily calorie intake
  • Dont go below your daily protein intake
  • Dont exceed your daily fat intake
  • If youre on pretty high calories, like someone in a lean-mass building phase, getting enough protein is usually not an issue. However, if youre on reduced calories, getting sufficient protein without exceeding your daily calorie intake takes a little more work and preparation.

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    Protein Guidelines For Special Populations

    Many sources that suggest protein guidelines provide numbers for adult men and women. But there are certain populations that may need more or less protein to manage a medical condition or facilitate growth.

    • Pregnant and lactating people need more protein than people who are not pregnant .
    • Older adults may need more protein than middle-aged adults .
    • People with liver or kidney disease need to decrease protein intake .

    Consult a doctor or dietitian to determine your ideal daily protein goal.

    How Much Protein Do I Need

    To discuss how many grams of protein per day you need, its helpful to break it down into three categories or questions:

  • How much protein do you need to support healing and body regeneration?
  • How much protein do you need to burn fat?
  • How much protein do you need to build muscle?
  • In general, if you just want to support overall health and longevity, consuming about 50 percent of your body weight in grams of protein per day is ideal. In this case, if you weigh 160 pounds, then getting about 80 grams daily from healthy protein sources is recommended.

    Therefore, if youre eating three meals a day, you want to aim for about 25 grams from high-protein foods in each meal.

    Second, lets say youre trying to really burn body fat fast and looking for the right fat-burning foods. This increases your protein requirements.

    In fact, many people who hope to lose body fat actually have a protein deficiency, which is why its recommended to consume about 0.7 grams to 0.75 grams of protein per pound of body weight daily to burn fat and lose weight. Essentially, youre going to replace some of those extra carbohydrates in your diet with more sources of protein.

    In this case, if you weigh 160 pounds, then multiply that figure by 0.75. At this weight, youll want to consume close to 100 to maybe 120 grams total daily. So if you eat four meals a day, aim to consume 25 to 30 grams worth of high-proteins foods.

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