How to calculate protein in food for people to lose weight

We all know that foods such as meat, eggs, and milk contain a lot of protein – an important nutritional component for human health. However, how to use protein is enough and right to help lose weight, develop muscle and eliminate fat, not everyone knows. Let’s learn about the role of protein with and how to calculate protein in food for people to lose weight!

Most of us know what to do to lose weight, but what diet is optimal for weight loss and completely cutting fat? Recently, you must have learned how to calculate the macronutrient index and why it is so much more effective for the body instead of just focusing on calculating calories.

By focusing on your carbohydrate, protein, and fat intake, you can optimize your diet for your workouts and needs. This will help a lot whether you are looking to boost your metabolism, lose fat or gain muscle.

The Macro Basic Nutrient Index formula is a fairly new concept for many women. Similar to LISS (low-intensity steady-state cardio), macro calculation has existed in the bodybuilding world for many years and it can be applied to real life everyday.

Why protein?

Surely if you care a lot about health and weight loss training, you also know that protein is one of the three important macronutrients for the body.

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Not only is it a building block of genetics, hormones, enzymes and body parts like skin, hair, muscles, bones and more, the role of protein is also to provide energy for activities. organs in the body and participate in many other important metabolic processes.

Macros Calculation Formula

Macro formulas have existed in the world of bodybuilding since

Protein makes you build a perfect immune system. Therefore, if there is a lack of protein, your body will go on strike right away. In particular, the external manifestation is that when we are hungry, we feel tired and do not want to do anything. Therefore, when the body lacks protein, you always feel “weak” and get sick more easily.

For topics that have gained a lot of attention such as weight loss, protein has also become a “secret weapon” that not everyone knows. The mechanism of action of this “weapon” is to affect metabolism, reduce appetite, reduce fat mass and affect some weight-regulating hormones through many “tricks”. difference.

What are the benefits of protein for weight loss?

Burn more calories

Thanks to its strong thermogenic effect, consuming more protein will speed up your metabolism. It helps the body burn more calories throughout the day, even while sleeping.

Eating more protein has been shown to speed up metabolism and increase calorie burn by about 80-100/day. In other words, when you add this nutrient to each meal, you will eat fewer calories without having to count calories or control your consciousness.

So a high-protein diet isn’t just metabolically advantageous. This diet also makes it much easier to reduce calorie intake than a low-protein diet.

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Reduce cravings and eat fewer calories

Protein may reduce hunger and appetite through a number of different mechanisms. This can reduce calorie intake. In other words, you’ll eat fewer calories without having to count calories or control portion sizes.

Many studies have proven, when people eat more protein, they will start eating fewer calories again. In another study, a group of people who ate 30% of their daily calories from protein automatically reduced their calorie content, compared with low-protein diets.

Reduce night cravings

Breakfast may be the most important meal. In a study in teenage girls, a high-protein breakfast significantly reduced cravings.

In this study, 25% reduced cravings by 60% and halved the desire for late-night snacking!

How to calculate protein in food for weight loss

Once you have your optimal calorie count, we’ll use it to break it down by the Macro Index – how many grams of fat, carbohydrates and protein do you need each day?

Once we have the optimal number of calories to load, we will use it to divide it according to the Macro index

Once we have the optimal number of calories to load, we will use it to divide it according to the Macro index

The formula for calculating the Carries macro for weight loss or diet is as follows: 20% fat, 45% carbohydrate, 35% protein. These ratios will stay the same, but the calorie breakdown below will be different from yours based on your weight, height, age, and activity level (how many times you work out).

Make sure you apply the 20 – 45 – 30 ratio on your index just calculated using the FreeDiet calculator above. You can refer to the calculation of protein in food below:

  • (0.20) x 1,400 = 280 kcal : 9 (because calories in 1 gram of fat equal 9) = 31 grams of total fat a day
  • (0.35) x 1,400 = 490 kcal : 4 (calories in 1 gram of protein equals 4) = about 123 grams of protein a day
  • (0.45) x 1,400 = 630 kcal : 4 (calories in 1 gram of carbohydrate equal 4) = about 158 ​​grams of carbohydrate a day.
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Let’s say the Macro Nutrition for 1 day is 31 grams of fat, 123 grams of protein and 158 grams of carbohydrates. This is a low fat and high protein diet.

To maintain health and healthy body shape, in addition to supplementing with adequate nutrients for your body, you should build a scientific exercise and sports regimen. Download the app to schedule a workout with professional coaches, check in at more than 100 clubs/gyms, or join thousands of classes with just one touch. Try and experience the wonderful thing that brings to you.

Reference source

Determining How Much Protein to Eat for Exercise Accessed: 08/03/2020

Protein Intake – How Much Protein Should You Eat Per Day? Accessed date: 08/03/2020

What Is the Best Type of Protein for Weight Loss? Accessed date: 08/03/2020

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