How are you guys able to measure how many grams of protein you are eating? I don't have a scale..Also, I have heard you must eat 1 gram per desirable weight. I want to be 130lbs, so 130 grams? Is this right?
asked byAlis (20)
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on June 05, 2012
at 08:25 PM
To measure grams of protein you weigh the food (you will need a scale if you want to do it somewhat accurately) and then you look up the food in the USDA nutrition database or some other online database of your choice.
Here's an example. You eat 1/4 pound (113 grams) of "Beef, grass-fed, strip steaks, lean only, raw" (you weigh it raw but don't need to eat it raw!). Looking at the USDA nutrition database for this food gives you these results:
Looking at the protein line you see that you're getting 26.07 grams of protein.
For meat you can guesstimate that you're getting 25 grams of protein per 4 ounces.
You can also look at web pages like this one to guesstimate how much protein is in different foods and skip the weighing if you're not trying to be super accurate.
I'll let others chime in on the protein amounts. 130 grams of protein for someone aiming to be 130 pounds sounds really high to me.
on June 05, 2012
at 08:24 PM
Look at the nutritional information on the side of the packet, it will tell you how many grams of protein there are, per 100g of food.
So if something were 12g of protein per 100g, and you had a 250g gram piece of it, it'd be: (12/100)*250=30g of protein.
Alternatively you can just plug the food and amount into something like cron-o-meter and let it do the math for you.
Yes 0.6 to 1g per 1b of lean body weight is one way of do it. Jaminet suggests that 15% of calories is a good number, but it should work out to somewhere near the same thing.
on June 05, 2013
at 07:16 PM
Hi the advice i was given and work with is that give or take there is around 22grams of protein in 100grams of meat! You don't have to be exact but give that a go as a simple guide and you can't be too wrong!
on June 05, 2013
at 06:26 PM
You guys are leaving out an important part of the equation. You figure 1 gm of protein per Kg of weight....not pound! That means that 130 lbs divided by 2.2 (130lb divided by 2.2 = 59 Kg) is 59 Kg of protein per day. Sorry but that's why it seems so high. If you need any more help let me know.
Susan MSN, RN
on June 07, 2012
at 03:00 PM
Obtain your daily caloric intake. Your weight loss plan may provide the specific number of calories you should consume each day. Assume that your caloric intake should be 2,000 calories a day. This is a typical caloric intake for a sedentary adult male, according to Merck.
Determine the percentage of your caloric intake that should come from protein. Adults who do not wish to gain muscle should obtain about 15 percent of their calories from protein. Children and adults who do want to gain muscle should get more than 15 percent of their calories from protein.
Calculate the number of calories that you should get from protein. Multiply your total caloric intake by the percentage of calories that should come from protein. This example assumes that your daily caloric intake is 2,000 calories and that your desired amount of protein is 15 percent. You should therefore receive 2,000 x 0.15 = 300 calories from protein each day.
Convert the number of calories from protein to the number of grams of protein you should consume each day. Each gram of protein provides four calories, so divide the number of calories from protein by four to get the grams of protein. Assume that you need 300 calories from protein every day. You must therefore consume 300 ?? 4 = 75 g of protein daily.