Are You Overestimating Your Protein Intake? How to Calculate It Accurately

Hello Ziddis! Do you think those two eggs for breakfast and having some peanuts for snacking is enough protein? Do you think your one bowlful of dal and a spoonful of peanut butter can give your body the amount of protein it needs? Nope! It is time to think, calculate, count and act to make sure you are feeding your body enough protein. Here’s how you can do it and save yourself from overestimating your protein intake.

Protein Intake for Muscle Growth

Why is protein even important? In school, you must have learnt that protein is the building block for your body. That is exactly why it is important. Protein is important for your muscles to build, strengthen, and withstand pressure. Without adequate protein, your body will not have the essential building blocks to repair and grow muscle tissue. Muscle building needs more effort than simply hitting the gym. Without enough protein your muscles will turn weak and your body won’t have the building blocks it needs to repair and grow muscle tissue.

For muscle gain, the general recommendation is 1.6 to 2.2 grams of protein per kilogram of body weight. So if you weigh 70 kg, your daily target should be between 112 to 154 grams of protein – spread throughout the day.

The catch? You also need to hit about 25 – 30 grams of protein per meal to stimulate muscle protein synthesis optimally.

Protein Intake Calculation

For muscle gain, the general rule of thumb is to have 1 to 2 grams of protein per kilogram of your body weight. If you weigh 70 kgs, your daily target needs to be 70 grams to 140 grams of protein, depending on your fitness goals. This can be spread out through meals.

What’s the catch, then? You should try to have 25 to 30 grams of protein per meal to manage your muscle protein synthesis and also your insulin levels.

Here is a simple calculation you can rely on:

• 2 boiled eggs can give you around 12 grams of protein
• One scoop of protein can give you 28 to 30 grams of protein
• 1 bowl of dal can give you 9 grams of protein
• 100 grams of paneer can give you 20 grams of protein
• A handful of nuts can give you 6 grams of protein.

This totals up to 42 grams, which is still below your minimum goal since the average weight of an Indian adult is 60 kgs. This is where people fall short and overestimate their daily protein intake.

To make sure you calculate your protein accurately:

• Read labels
• Use apps to track proteins and calories
• Be aware of portion sizes
• Remember that the weight of food is not how much protein it has.

Protein Intake for Athletes

Athletes or people going through intense training require 2 to 2.5 grams of protein per kg of their body weight, depending on their sport and goals. Recovery, endurance and performance are all directly linked to protein availability. Timing also matters here because for athletes, consuming protein with some carbs post-session is also beneficial, ideally within 30 minutes of the workout.

Protein Intake for Weight Loss

If you are trying to lose fat but maintain muscle, protein is your best friend. A high-protein diet can increase satiety, support fat loss and prevent muscle loss during calorie restriction. For weight loss, aim for 1 to 2 grams of protein per kg of your body weight. High protein meal curbs cravings, keeps you fuller and makes it easy to stick to your goals.

Protein Intake for Vegetarians

This is where it gets tricky. But it is not impossible. It is a myth that one needs to have non-veg to gain protein, while the truth is that even though many vegetarian sources are incomplete proteins, multiple options can help you. Though being a vegan can cut most of those out for you.

Some good vegetarian protein options:

• Greek yoghurt (10 grams per 100 grams)
• Paneer (18 grams per 100 grams)
• Soy chunks (52 grams per 100 grams dry weight)
• Tofu (8 grams per 100 grams)
• Lentils, rajma, chana
• Protein powders or bars specifically formulated for vegetarians

Tracking becomes even more essential if you’re a vegetarian to make sure you’re not overestimating based on volume alone.

Tips to Increase Your Protein Intake

Start your day with a protein-rich breakfast like eggs, paneer, protein powder shake, smoothie bowls

• Clean up your snacking by replacing biscuits with protein bars or roasted chickpeas and peanuts.
• Use supplements like whey protein, casein and plant protein powders
• Bulk up on EAA and creatine supplements to get the essential nutrients to power up your muscles.
• Add protein to every meal, aiming to have at least 20 to 30 grams of protein on your plate.
• Choose high protein alternatives like quinoa over rice, Greek yoghurt over regular yoghurt
• Double up on proteins by combining them, like having peanut butter toast with scrambled eggs.

Read Also: Why Tracking Your BMI is Just Not Enough

Takeaway

It is easy to assume you are hitting your protein goals, but these assumptions are often wrong. You highly overestimate the nutrition your food choices give you. The best way is to track your food intake and make sure you know how many calories and proteins you are consuming the right amount. Whether you are an athlete, on a weight loss journey or building muscle, knowing the right amount of protein you consuming is a non-negotiable.

Add protein, snack smarter, and you’re gonna hit your fitness goals.