Content

• Steps
• Advice

Knowing how to calculate calories from protein can be helpful for diet planning. Protein is essential to our health, a lack of protein can cause fatigue, hunger, and other physical symptoms. Calculating calories from protein and planning meals will help alleviate problems arising from excess protein or protein deficiency.

Steps

Method 1 of 3: Know how to calculate protein

1. 

   Know how much protein you need in your diet yourself. The protein food group makes up a very important part of the food pyramid. Meat foods, seafood, poultry, eggs, soybeans, and nuts are classified as providing proteins.
   • The amount of protein needed in the diet depends on age and gender.Adult women need about 140g of protein / day. Pregnant women may need more protein and also depending on weight and stage of pregnancy. Consult your doctor if you are unsure how much protein you need during pregnancy.
   • Men under 50 need about 170g of protein / day and over 50 years old, only about 140g / day.

2. 

   
   
   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.
   • 1 gram of meat, poultry, or fish contains about 1 gram of protein. With other foods, protein is diluted or combined with other nutrients found in the food, and protein is calculated differently.
   • For example, 1/4 cup of cooked beans contains about 28 grams of protein. One egg contains about 28g of protein. One tablespoon of peanut or other peanut butter also has about 28g of protein. 15g beans or seeds contain about 30g protein.

3. 

   
   
   Carefully read the nutrition chart on the product packaging. If you are unsure of the exact amount of protein in the product, you can refer to the nutrition chart on the packaging. The nutrition table shows the amount of protein in that food and the percentage of protein value you need every day. Note, however, that proportions in the Nutrition Table are based on a 2,000 calorie daily diet. In addition, you should try to calculate the exact amount of food you eat each day. Many people accidentally eat too much or too little. advertisement

Method 2 of 3: Calculate the calories of protein

1. 

   
   
   Calculate the total daily calories of protein. How many calories from crude protein do you need to get in shape on a daily basis? Calculating the calories needed can help you calculate additional factors like macronutrient needs. Here's a guide to calculating calories from protein.
   • Calculate the total amount of protein consumed throughout the day. You can use the online calorie calculator to calculate the amount of protein in your 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 number of calories in the amount of protein you consume for the day.
   • Sometimes when certain foods list their units of protein as ounces (oz), you have to convert them to grams, using an online converter to convert ounces to grams. And 1oz equals about 28.3 g. You can do this manually at home, but it's a bit tricky so it's a good idea to use the direct unit converter. Round the number when converting ounces to grams.

2. 

   Determine the percentage of protein in food. Knowing what percentage of the protein value of your food is, especially if you are following a diet that has strict protein percentage 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 by the total number of calories in the food. Then multiply this result by 100 to get the protein percentage.
   • For example, a food contains 200 calories and 8 grams of protein. You multiply 8 times 4 by 200, the result is 0.16. Then multiply 0.16 by 100, and get the protein percentage of 16%. As such, this food contains 16% protein.

3. 

   Know your body's crude protein needs. If you want to incorporate protein percentages into your diet, take some time to figure out what your crude protein needs are in a healthy diet. You can seek advice from your doctor or expert about diet, lifestyle, and any goals related to weight loss or fat burning. An expert or doctor will help you figure out how much protein calories you should eat and what ratio of protein in food to suit your specific needs.
   • In general, a normal diet should contain 40% carbohydrates, 40% protein and 20% fat. This number can vary depending on your diet, so consult your doctor or dietitian for the best ratio. However, being self-aware of the percentage of protein you get from your current diet can be very helpful as many people tend to overeat certain macronutrients.
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Method 3 of 3: Choose the right protein

1. 

   Choose lean, low-fat protein. If you're wondering what foods are right for your diet, just choose lean protein, less fat, and skip the other unhealthy options. Turkey, poultry, and seafood are the best protein choices because they are low in fat and also tend to be low in calories.
   • If you are vegetarian, choose protein supplements like eggs, nuts, beans, soybeans, and cheese, making sure to choose healthy low-fat cheeses.

2. 

   Preliminary preparation of protein foods properly. How to prepare protein can increase or decrease the amount of calories in food. Avoid frying proteins or cooking with heavy oils or butter. Cook protein with olive oil for heart health. Choose boiled or stewed dishes instead of fried. Don't use too much salt to avoid causing problems like high blood pressure.

3. 

   Avoid processed meats. Processed meats, like frozen foods or cold cuts, 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 meats. advertisement

Advice

• Once you've calculated the calories from protein for your favorite foods, save them for reference as needed.