Proteins, like fats and carbohydrates, are essential macronutrients. Our bodies use proteins to generate energy and maintain basic bodily functions.
There are various types of proteins that are responsible for building muscles and regulating hormones and metabolism. A few of these are known as antibodies; our immune system just would not function without these proteins. Albumins are another type of protein. These proteins are present in the blood and travel through the blood vessels. Albumins play a role in a variety of functions. They transport a wide range of substances that must reach every part of our bodies, including cations (e.g., sodium, calcium, and magnesium), fatty acids, hormones, and some pharmaceutical drugs (if administered).
But how many grams of protein are we supposed to consume each day? Is there any way we can calculate our daily protein intake? This page will walk you through how much protein is recommended for daily intake, a daily protein intake calculator (protein estimator), and some commonly asked questions.
How much protein should I consume (recommended protein intake)?
While many bodybuilders believe in ‘more is better’ rule when it comes to protein consumption, the fact is that our bodies cannot utilise a large amount of protein at once. If you eat a massive steak, your cells will only consume a small portion of it. The remainder will be converted to carbohydrates by our bodies for energy.
There are numerous methods for calculating how much protein our bodies should get each day. According to the USDA Dietary Guidelines, the proportion of protein in the total amount of calories consumed in a day should be kept between 10% and 30%.
Other recommendations from the World Health Organization have established a safe level of dietary protein intake in gram per kilogram of body mass: an adult should consume approximately 0.83 grams of protein per kilogram of body weight per day, which is projected to satisfy the protein requirements of 97.5 % of a healthy adult population; however, infants, athletes, and pregnant women may require a higher amount.
How to calculate protein intake?
You can estimate your protein intake at home by using a protein requirement calculator. It is the most convenient option because no specialised tools or a longer appointment with a specialist is required.
A daily protein calculator is a tool that can help you track and manage your protein intake whether it is for weight gain or muscle gain. Remember that no protein calculator, no matter how complex, can substitute for a doctor's visit.
To calculate your protein intake, you will need the following information:
Weight (in kilograms)
Simply weigh yourself, preferably in the morning (you will get the most accurate results if you weigh yourself first thing when you wake up and without clothes on).
The activity types include:
Sedentary (desk job; little or no exercise)
Lightly active (1–3 days/week of light physical exercise or sports)
Moderately active (6–7 days per week of moderate exercise or sports)
Very active (hard exercise every day, or exercising twice per day)
Extra-active (hard exercise done two or more times per day, or training for a marathon or triathlon)
Based on the activity level descriptions above, select the activity type you have. Then, multiply the values below by the weight (in kg) mentioned for your activity level.
Types of activities:
Sedentary = 0.8
Lightly active = 1
Moderately active = 1.5
Very active = 1.8
Extra-active = 2
Now, once you have done this, use the protein per day calculator formula to calculate your protein intake. Here is the protein calculator formula:
Protein Calculator in grams= Body weight in kg × Activity Multiplier
For example,if your weight is 50 kg and you are a moderately active Protein required in grams= 1.5 × 50 = 75 grams.
What are the sources of proteins if they are so important?
Protein can be obtained from a variety of sources. Animal sources, including fish, meat, and dairy products, are the most popular ones; however, it is also possible to prepare a vegetarian or even vegan plan that includes enough protein. Non-animal sources include beans and nuts, to name a few. When following a vegetarian or vegan diet plan, it is recommended that you speak with a professional nutritionist to make sure you are getting enough protein and other macronutrients.
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