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Tracking your protein intake is extremely important in fitness. If you want to gain muscle or lose weight, it’s essential that you focus on your macronutrients--fat, carbohydrates, and protein.
However, when it comes to your protein intake, you shouldn’t include only protein foods in your diet. Your body only needs a specific amount of protein, and for that, you need to first calculate how much that is.
How Do I Calculate Protein Intake?
Ideally, if your goal is to lose weight and you don’t have muscles yet, you should consume approximately 0.8g of protein per pound of body weight.
Therefore, if your bodyweight is 130lbs, you will consume (130*0.8 =) 104g of protein on a daily basis.
How Much Protein Intake Do You Need To Build Muscles?
When it comes to building muscles, it might be difficult to arrive at a definite protein intake. It depends on your workout schedule, daily routine, and your dietary preferences. However, there is a guide that you can adhere to if your goal is to add mass.
On the other hand, if you have muscles, you need to consume around 1g of protein per pound. Therefore, if you’re 130lbs, you consume 130g of protein every day.
How Much Protein Should I Be Eating To Lose Weight?
Your weight loss protein intake will not be determined by your protein consumption alone. It will be determined via your overall calorie consumption. However, your overall calories should be made up of fat, carbohydrates, and protein.
Your protein foods should be approximately 0.8g to 1g of your body weight. Therefore, if you weigh 150lbs, you should have approximately 120g to 150g proteins per day.
1g of protein has four calories. Therefore, if you’re consuming 2000 calories a day as a 150lbs individual, protein foods will make up approximately 400 to 600 calories of it. The remaining 1600 to 1400 calories will get divided between carbohydrates and fat, depending on your diet.
Top 5 Foods to Meet Your Protein Intake
Here are the top 5 protein-rich foods to add to your daily diet:
1) Eggs
One large egg contains around 6 grams of protein. Having eggs every day is one of the easiest ways to boost your protein intake. They contain all the nine essential amino acids which play an important role in carrying out various body functions.
2) Chicken Breast
Chicken breast is a great source of lean protein. 100 grams of cooked chicken breast provides approximately 31 grams of protein. It is also a good source of B vitamins, particularly vitamin B3 (niacin), which plays a crucial role in building a stronger metabolism.
3) Lean Beef
Lean beef is another excellent source of high-quality protein. 100 grams of cooked lean beef can deliver about 25-30 grams of protein. Beef is also rich in essential minerals like iron, zinc, and selenium.
4) Cottage Cheese
Nutrition in cottage cheese is known for its high protein content and low-calorie nature. 100 grams of low-fat cottage cheese typically provides around 10-15 grams of protein. Additionally, it contains calcium, phosphorus, B vitamins, and probiotics, which can be beneficial for gut health.
5) Greek Yogurt
Greek yogurt is good for you in many ways. It's a great source of probiotics and calcium, essential for digestive health and bone strength with high protein content. A regular (170-gram) serving of plain Greek yogurt offers approximately 15-20 grams of protein. Greek yogurt can be added in smoothies, or paired with fruits, granola, or nuts as a delicious and protein-packed snack.
Ideally, protein can be found in a variety of foods. Meat, of course, has the highest protein content, but foods such as quinoa, lentils, and tofu are excellent choices for protein.
As you get bigger, you may need to supplement your protein consumption with protein powders. This is because the amount of protein intake you need will increase, but the daily calories won’t increase as much!
Protein intake cannot be ignored when you’re on a fitness journey, or even otherwise. It’s extremely an important macronutrient and your body will not be able to become leaner and stronger without protein.
