How to calculate the amount of protein in your diet?

First of all, the proteins are consumed alone or added to other foods and beverages. They are essential for building and maintaining body tissues, as well as being important for functions such as transporting substances, regulating metabolic processes and defending the body. But do you know how to calculate the ideal amount of protein for your diet? If not, let's teach now!

Nutricionista com Foodz na mão

How much protein should I consume during the day?

In general, the World Health Organization (WHO) recommends that people consume at least 0.83g of protein per kilogram of body weight per day. That equates to about 46g of protein daily for an average-weight woman and about 56g a day for an average-weight man. However, these recommendations may vary depending on the level of physical activity of a person. For example, people who exercise high-intensity or long-term workouts may need more protein to support muscle recovery and growth. As a guide, a serving of protein should fit in the palm of the hand¹, considering a diet with 2000 Kcal.

One article² published in Harvard Health, mentions the importance of a variety of protein sources aligned with your personal goal, bringing up a point that deserves our attention: “if you increase protein, the arithmetic of the diet requires you to eat less of other things to keep your daily calorie intake stable”. That's why it's important that any change in your diet is assisted by a nutritionist so that the recommendations are more assertive and suitable for your goals.

How to calculate the amount of proteins?

If you google it you will find several sites for calculate the proteins. All will briefly use the multiplication of a person's body weight in kilograms (kg) by the number of grams of protein recommended for each kilogram of body weight. However, it is not a specific exact science, it needs to consider several factors such as age, weight, gender, height, among other factors, such as pregnancy for women. 

Considering age, in table 1 below you can see the amount needed per day according to RDA³ (Recommended Dietary Allowance) and in table 2, nutritional recommendations looking at a pregnant woman.

Calcúlo por idade
Table 1: Calculation by age (source: RDA)
Calculo de proteina pra gravidez
Table 2: Calculation for a pregnant woman (source: RDA)

What are the best protein sources?

There are many protein sources⁴, both of animal and plant origin. Some common sources of animal protein include:
  • Fish: salmon, tuna, sardines and tilapia contains 16g of protein in a fillet;

  • Eggs: The whole egg is a rich source of 6g protein, being recommended to consume two eggs a day

  • Dairy products: milk, cheese and yogurt are good sources of 8g protein in a cup;

  • liquid protein: can be made with whey protein, rice protein or other vegetable protein sources and is commonly used by athletes and people who exercise regularly.

Some common sources of vegetable protein include:
  • Beans: including black beans, white beans and red beans have 16g of protein in a cup;

  • Grains: including whole grains like quinoa, brown rice, and oats in between 5 a 16 g of proteins per cup depending on source;

  • Nuts and seeds: including almonds, walnuts, sunflower seeds and pumpkin seeds has an average of 20g of protein per cup;

  • Legumes: including lentils, peas and chickpeas are low in protein among 5 to 16g of protein I'm 100g.

Does Foodz Pro have protein?

The proteins in the Foodz Pro formula are plant based and derived from peas and rice. With this protein blend, we're bringing together the best of each to form a complex of amino acids that complement each other perfectly. Thus, we managed to deliver in a portion of Foodz Pro with 40g of protein, in addition to 8g of fiber, 25 vitamins and minerals, having the ideal amount of carbohydrates and fat for a complete meal.

Foodz Pro

2 Bags Foodz Pro + 1 Shaker (32) - R$23.00 per meal



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