How Much Protein Do Your Body Need?

A lot of guys are confused about how much protein your body need.

Many athletes and exercisers are increasing their protein intake to help them both lose weight and build more muscle, but is that the right way to go?

It makes sense that, since muscles are made of protein, eating more dietary protein will help you build more muscle. However, science tells us that isn’t always the case.

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.

Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day

Calculating Protein as a Percentage of Total Calories

Another way to calculate how much protein you need is by using daily calorie intake and the percentage of calories that will come from protein. To do this, you’ll need to know how many calories your body needs each day.

First, find out what your Basal Metabolic Rate is by using a BMR calculator.

Next, figure out how many calories you burn through daily activity and add that number to your BMR. This gives you an estimate of how many calories you need to maintain your current weight.

After you’ve figured out your maintenance calories, next figure out what percentage of your diet will come from protein. The percentage you choose will be based on your goals, fitness level, age, body type and metabolic rate. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you’ve determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.

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Eating Well May Contribute To Your Health

 

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Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management,

it can also improve your health and quality of life as you get older. You can use the new MyPlate to determine how

many calories you need and what food groups you should focus on or, if you’re looking for smaller changes, you can

use these tips for simple ways to change how you eat:

  • Eat more fruit. Add it to your cereal, your salads or even your dinners.
  • Sneak in more veggies. Add them wherever you can–a tomato on your sandwich, peppers on your pizza,or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.
  • Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you’ll automatically eat less calories.
  • Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.
  • Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you’re at the store, find lower-calorie substitutes for just those 3 items.

Creating a healthy lifestyle doesn’t have to mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

Exercise for Beginners – Nutrition

Nutrition

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Whether you want to lose weight or build muscle, nutrition plays a important part in reaching your goal. A healthy diet doesn’t just help you lose weight, it keeps your body in top shape for exercise and for your other daily activities. So, how do you know if your diet is healthy and how do you change it if it isn’t? The following steps take you through the basics of creating a healthy diet.

  1. Find out if your diet needs some work: Start with this Healthy Diet Quiz, which will help you figure out if you’re getting the recommended amount of whole grains, fruits, vegetables, protein, dairy, etc.
  2. Find out how many calories you need each day: Use the women’s calorie calculator ormen’s calorie calculator to get an estimate your daily calorie needs.
  3. Keep track of your eating: Keep a food diary to track your meals and calories. This will give you crucial information to help you figure out changes you might need to make.
  4. Make small changes: Experts know that we do a much better job of making permanent changes when we keep them small and reasonable. For example, if you usually skip breakfast, make it your goal to eat something each morning, even if it’s just a glass of orange juice or some yogurt. Skipping breakfast can actually slow your metabolism, which can hurt your weight loss goals.

More Tips for Better Nutrition

  • Be aware of emotional eating or nibbling out of boredom. Find out what triggers this type of eating and keep yourself busy during those urges to munch.
  • Stay hydrated: Often a feeling of hunger is actually your body telling you it’s thirsty.
  • Eat more fiber: Fiber fills your belly and helps you feel full so you naturally eat less. It’s also much easier to add healthy foods to your diet than it is to add more restrictions, which only makes you crave the very foods you’re trying to stay away from.
  • If you’re starving, eat a healthy snack. When you wait too long, you may end up eating more food to satisfy that gnawing hunger.

Healthy eating tip 5: Add calcium for strong bones

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Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet. healthy_food

Good sources of calcium include:

  • Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
  • Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
  • Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

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Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

  • Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
  • Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
  • Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

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