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This article was co-written by Katie Prendergast. Katie Prendergast is a certified personal trainer and nutrition coach and owner of KPxFitness. With over seven years of coaching experience, she has the expertise to help skiers, snowboarders and hikers build strength and endurance for a variety of outdoor adventures. Katie holds the National Academy of Sports Medicine (NASM) Certified Personal Trainer and Corrective Exercise Specialist Certification and is a Painless Mobility Specialist (PPSC).
This article has been viewed 26,782 times.
Knowing how to calculate calories from protein will be very helpful for diet planning. Protein is essential to our health, and a lack of protein can cause fatigue, hunger, and other physical symptoms. Calculating protein calories and planning meals will help alleviate problems caused by protein excess or protein deficiency.
Steps
Know how to calculate protein
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Know yourself how much protein you need in your diet. Food groups that provide protein make up a very important part of the food pyramid. Foods from meat, seafood, poultry, eggs, soy, and nuts are classified as protein sources.
- The amount of protein needed in the diet depends on age and sex. Adult women need about 140g of protein per day. Pregnant women may need more protein and also depending on the weight and stage of pregnancy. Consult your doctor if you are not sure how much protein you need during pregnancy.
- Men under 50 need about 170g of protein/day and over 50 need only about 140g/day. [1] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Know how to calculate protein. Many people wonder how much food they need to consume to get 1g of protein. The answer depends on the type of food you consume.
- 1g of meat, poultry, or fish will contain about 1g of protein. With other foods, protein is diluted or combined with other nutrients found in the food, and there is a different way to calculate protein. [2] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- For example, 1/4 cup of cooked beans contains about 28g of protein. One egg contains about 28g of protein. One tablespoon of peanut butter or other beans also has about 28g of protein. 15g of beans or seeds contains about 30g of protein. [3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Carefully read the nutrition chart on the product packaging. If you are unsure of the exact amount of protein in a product, you can refer to the nutrition chart on the package. The nutrition chart shows the amount of protein for that food and the percentage of your daily value of protein. However, note that the percentages in the nutrition table are based on a 2,000-calorie-per-day diet. In addition, you should try to calculate the exact amount of food you eat every day. Many people accidentally eat too much or too little. [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
Calculate the calories of protein
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Calculate total daily calories of protein. To have a fit body, how many calories from crude protein do you need daily? Calculating your calorie needs can help you factor in other factors like macronutrient needs. Here’s a guide to accurately calculating calories from protein.
- Calculate the total amount of protein consumed during the day. You can use an online calorie calculator to calculate the amount of protein in a food, and use the nutrition table to know the amount of protein.
- One gram of protein contains about 4 grams of calories. Multiply the total amount of protein (in grams) by 4 to get the total calories of your protein intake for the day. [5] X Research Sources
- Sometimes some foods list protein as ounces (oz) and you have to convert to grams, using the online converter to convert ounces to grams. And 1oz equals about 28.3 g. You can do the math yourself at home, but it’s a bit tricky so we recommend using the direct unit converter. Round numbers when converting from ounces to grams. [6] X Research Sources
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Determine the percentage of protein present in food. Knowing the percentage of protein value in food will be very helpful, especially when you are following a diet that has strict rules about the percentage of protein in food.
- Calculate the number of grams of protein in the food you are consuming. Multiply the amount of protein (in grams) by 4 and divide it by the total number of calories in the food. Then multiply this result by 100 to get the percentage of protein. [7] X Research Sources
- For example, one food contains 200 calories and 8 grams of protein. You take 8 times 4 divided by 200, the result is 0.16. Then multiply 0.16 by 100 to get a protein percentage of 16%. Thus, this food contains 16% protein. [8] X Research Sources
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Know your body’s crude protein needs. If you want to incorporate protein percentage into your diet, it’s worth taking some time to figure out the crude protein requirements of a healthy diet. You can consult your doctor or professional for advice on diet, lifestyle, and any other goals related to weight loss or fat burning. A professional or doctor will help you figure out how many calories from protein you should be eating and what percentage of protein in foods will suit your specific needs. [9] X Research Source
- In general, a normal diet should have 40% carbohydrates, 40% protein and 20% fat. This number can vary depending on your diet, so you should consult your doctor or dietitian for the best ratio. However, being self-aware of the percentage of protein you’re getting from your current diet can be very helpful since many people tend to overconsume certain macronutrients.
Choose the right type of protein
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Choose lean, low-fat protein. If you’re confused about choosing the right foods for your diet, simply choose lean protein, less fat, and skip the other unhealthy choices. Turkey, poultry, and seafood are the best protein choices because they are low in fat and also tend to be low in calories. [10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- If you’re vegan, you can choose protein-fortified foods like eggs, nuts, beans, soy, and cheese, making sure to choose healthy low-fat cheeses.
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Prepare foods containing protein properly. Protein preparation can increase or decrease the amount of calories in a food. Avoid frying proteins or cooking with heavy oils or butter. Cook protein with olive oil for better heart health. Choose boiled or braised dishes instead of fried. Do not use too much salt to avoid causing problems such as high blood pressure. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Avoid processed meat. Processed meats, such as frozen foods or deli meats, tend to be high in fat and calories. In addition, this type of meat also tends to be high in salt. It is better to choose fresh meat. [12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
Advice
- Once you’ve calculated the protein calories for your favorite foods, you should save them for future reference.
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This article was co-written by Katie Prendergast. Katie Prendergast is a certified personal trainer and nutrition coach and owner of KPxFitness. With over seven years of coaching experience, she has the expertise to help skiers, snowboarders and hikers build strength and endurance for a variety of outdoor adventures. Katie holds the National Academy of Sports Medicine (NASM) Certified Personal Trainer and Corrective Exercise Specialist Certification and is a Painless Mobility Specialist (PPSC).
This article has been viewed 26,782 times.
Knowing how to calculate calories from protein will be very helpful for diet planning. Protein is essential to our health, and a lack of protein can cause fatigue, hunger, and other physical symptoms. Calculating protein calories and planning meals will help alleviate problems caused by protein excess or protein deficiency.
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