Protein for Weight Loss Calculator
Eating more protein is an overlooked key to weight loss.
Rather than cutting back on the nutrients your body needs, make sure it’s getting enough of the major macronutrients, protein being the most important due to its role in building muscle, keeping you full, and managing blood sugar.
To know if you’re getting the right amount, use a protein for weight loss calculator tool.
Muscles make up about half your body weight, so it’s important to nourish them so they can continue supporting you during workouts as well as daily activities.
There isn’t a set amount of protein that every person needs, it will vary based on your age, gender, activity level and other factors. Therefore, you’ll need a reliable protein for weight loss calculator to determine the right amount of protein for your body to meet your goals.
Your ultimate body goal – losing weight, building muscle, or improving overall health – will have different protein requirements.
In this article, we’ll cover the benefits of eating a low carb, high protein diet, as well as the benefits of a protein-rich diet.
Here, you’ll learn how to get long-term results using muscle metabolism. And you may be surprised to learn that there’s more to it than just weight loss. A diet that consists of lean proteins (both animal- and plant-based) can help maintain your hard-earned results, curb junk food cravings, and give you a major energy boost.
How to Use a Protein for Weight Loss Calculator
Protein increases your muscle metabolism, which is responsible for burning more calories throughout the day and helping you maintain a healthy weight more easily.
Getting plenty of protein is scientifically proven to help people lose weight and keep it off, but you have to do it right. That means researching or finding a trusted health professional to guide you in a new eating plan.
Many people find great success with a protein for weight loss calculator that shows them exactly how much protein they are currently getting and how much more they need to fulfill their goals.
When you choose a weight loss calculator that calculates macros (protein, carbs, and fat), it will take you through the following steps:
- Find your metabolic age
Metabolic age has nothing to do with your chronological age. As we get older, our metabolism slows, but other factors can affect it as well. The calculator will take into account your gender, chronological age, height, and weight to get a complete picture of your metabolic age.
- Determine your goal.
Protein can be used to help you lose weight, gain muscle, or maintain weight and muscle mass. There are different protein requirements for people under 35 versus those that are 35 and older as well, so, again, a big picture approach is best.
- Help you discover new protein sources.
Finding a tool that offers this benefit is crucial because if you are eating the same proteins over and over, you’ll end up bored and burned out.
If you’re interested in learning more about weight loss calculators that factor in protein intake, this website gives even more information about the benefits of added protein in a person’s diet, especially if they are trying to lose weight.
Why a Low Carb, High Protein Diet is Best
Carbohydrates aren’t good for us in excessive amounts because they increase the body’s production of glucose. This leads to inflammation throughout the body, and ultimately causes diabetes and other chronic diseases.
While carbs are an essential macronutrient — meaning that we aren’t meant to eliminate them from our diet altogether — to lose weight, you need to eat a diet that is lower in carbs and higher in protein.
Why is this so important?
It comes back to muscle metabolism.
You’ll burn more calories digesting and metabolizing protein. This is known as the thermic effect. Proteins require 20-35% of their own calories for the body to digest them, meaning there are not as many calories left over to be stored and used later on (as fat).
Other foods, namely carbohydrates, do not require this complex metabolic process, so they have a much lower thermic effect. It only requires about 5% of a carbohydrate’s calories to digest it, leaving nearly all of the food’s calories to be stored as fat.
If you have reservations about getting enough of the other macros in a high protein diet, don’t.
Most Americans are getting at least 2 times the amount of carbs they actually need in a day. A moderate 150 grams for sedentary adults is the recommendation. The average person consumes 300 grams or more of carbs daily.
How to make it work
Starting a low carb, high protein diet isn’t hard. You don’t need any special foods, and it isn’t restrictive.
Here are a couple of tips:
- We recommend cutting down on carbs and focusing on those that are high-quality. Eliminate starchy vegetables, added sugars, and refined carbs. Replace them with whole grains, fruits, beans and milk. Quinoa, some yogurts, and milk (in moderation) are also good sources of high-quality proteins.
- And, of course, stay well below your personal goal of carbohydrates every day. Consulting a protein for weight loss calculator may also give you a recommendation for daily carbohydrate intake as well.
How Protein Aids in Weight Loss
Protein fuels the body in ways that other macros can’t.
Here are a few of the ways a high protein diet aids in weight loss:
- We discussed above how protein-rich foods have a high thermic effect. This leads to more calories being burned during digestion and fewer left over to be stored by the body.
- To continue in that line of thought, protein supports metabolism, whereas carbohydrates slow it down. Years of yo-yo dieting may have slowed your metabolism over time as well. It will take time, but you can improve your metabolic age with a protein-rich diet.
- Protein increases your feeling of fullness so you are less likely to snack between meals and late at night. People who eat plenty of protein naturally eat 400-500 fewer calories per day.
- It also aids the body in building muscle. This is an obvious goal for weightlifters, but it is also important for adults who are losing muscle mass due to age. Muscle also uses more calories (energy) than fat when a person is at rest.
To start using your diet to help in your weight loss goals instead of always feeling like food is the enemy, check out this protein for weight loss calculator.
Are you getting enough protein?
Just like with carbs, for people in the U.S., getting enough protein isn’t usually a problem.
Getting a sufficient amount of protein is easy, even without meat, dairy or eggs! Whole grains (bread, cereal, and pasta) vegetables, nuts and beans have surprising amounts of protein, so regardless of the type of diet a person follows, there are ample opportunities to get enough protein.
It’s getting high amounts of protein that’s an issue for most people.
To reach those goals, mix plenty of plant-based proteins in with your animal-based proteins. Not only does this give you a lot of variety in your diet, it also guards against chronic diseases like diabetes and heart disease.
Protein for Weight Loss Made Easy
The benefits of a high protein diet are undeniable. People with a high protein diet can lose weight more easily and keep it off long-term.
But it can be a daunting task to learn about macros, taking into account all the individual factors that will affect your personal protein goal.
Fortunately, you don’t have to do your own research thanks to the thousands of scientists and doctors who have proven time and again the successful use of protein in weight loss.
You can also rely on a protein for weight loss calculator to give you the specific protein levels your body needs in order to meet your goals.