consumption relative to your body weight in kilograms. The
ratio is that you should consume about .8 grams of protein
daily for every kilogram you weigh. If you’re like me, you’re
thinking in pounds so you’ll need to do a conversion.
This online conversion tool will take care of that:
http://www.metric-conversions.org/weight/pounds-to-kilograms.htm
So, I weigh about 160 pounds which translates into roughly 72 kg.
Multiplying by .8, I arrive at about 57 grams of protein.
Hey Michelle, does that sound right?
Cheers,
Kris Klaasen
Hey Kris
That sounds about right for your weight. If you were weight lifting alot and building more muscle you could boost your protein intake to 1.2 - 1.4gm per kg of your total body weight. An easy way to convert pounds into kilograms is to take your weight in pounds and divide it by 2.2 and you'll get your weight in kilograms.
Then times that by .8 and you'll have your protein intake for the day. We really don't need as much protein as most think. It's best to have it with every meal but small portions of it. Health Canada recommends
2 1/2 oz (75g) per serving, most restaurants serve 6 ozs per meal. One thing to note is that there is a fat and water content in that serving so it will not be pure protein.
Michelle
Thanks Michelle.
ReplyDeleteSo, what's the best way to figure out how much protein there is in something like fresh salmon or hamburger? If it's in a can that information is listed on the label.
Kris
ReplyDeleteI have ordered the "Nutritional Content Of Some Common Foods" for everyone so if you want specific details you will have this at your finger tips. All cuts of beef, poultry, pork, fish and seafood have such a different ratio of protein, fat and water that there is no single formula for figuring out the true protein content. The leaner the cut the more protein per serving.
(Skinless)
Chicken breast(86g) 26.5g protein,3g fat,65%H2O
Chicken thigh (52g) 13g protein,6g fat, 63%H2O
Trout (113g) 26g protein, 7g fat, 70%H2O
Beef t-bone (113g) 26-30g protein, 11-26g fat
52-61%H2O
Hamburger extra lean (113g) 32g protein, 18g fat
54% H2O
This is just a few ideas to get you started. Some cans have the protein content listed. Then there is figuring it out for vegetarian dishes which would be a little different because you need to combine plant proteins to make up a complete set of amino acids to yield perfect proteins. Hopefully I will recieve the books from Health Canada soon.
Michelle
Hi Kris,
ReplyDeleteYou can find the protein content of most food using websites like calorie count, which include general nutrition information. For example, according to this a 3 once steak has just less than 30 grams of protein.
http://caloriecount.about.com/calories-beef-porterhouse-steak-i13469
According to the info I found Canadian sources quote up to 56 grams of protein for a 5 foot 7 man (I did it for myself), but UK (NHS) guidelines say 80 grams. The UK standpoint is based on the fact there is almost no downside to too much protein, unless you have impaired liver function.
Personally, I found great benefit in increasing my protein levels using non-red sources. Tuna is good, as is most fish, whether canned or fresh.
But really the big change was using vegetable protein. Porridge (oatmeal) contains around 12 grams of protein. Nowadays my breakfast is just oats, water and a little salt. It tastes awful, but with a good cup of coffee I don't notice :-)
Also the formulas for daily calorie intake are here
http://en.wikipedia.org/wiki/Basal_metabolic_rate
Corrections
ReplyDeletenon-red sources = non-red meat sources (doh)
I should also point out that most of the high protein vegetables are also low GI foods, check out the protein content of Quinoa
http://caloriecount.about.com/calories-quinoa-i20035
Good info guys. A little extra protein is fine just as long as you are not sacrificing good carbs for more protein...like in the Adkins diet.
ReplyDeleteThe idea is that even our grains, veges, beans, and nuts have protein and are typically not factored in when people are analyzing their intake. So think protein as well as fiber (not found in animal proteins), good fats and micronutrients like vitamins and minerals. You need it all especially when reducing calories to achieve weight loss.
Thanks so much Michelle and Nigel. Excellent! Exactly what I was looking for.
ReplyDeleteKris