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Protein Calculator Result

 

YOUR
PROTEIN NUMBER IS:

-9 grams* *your estimated daily protein needs

*This protein calculator is based on scientific recommendations from the Institute of Medicine (IOM) Dietary Reference Intakes (DRI), the Academy of Nutrition and Dietetics (AND), the American College of Sports Medicine (ACSM) as well as other international expert groups.

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Foods you can eat that are high in protein

26^g protein/per portion

Chicken

for 85g of skinless, cooked chicken

30^g protein/per portion

Cheese

for 85g of parmesan cheese

9^g protein/per portion

Legumes

for 99g of cooked lentils

18^g protein/per portion

Almonds

for 85g almonds

Boost Optimum.

Boost Optimum Vanilla Flavour

Boost Optimum is designed to address the needs of the aging body, with a particular focus on filling in the nutritional gaps for those who are 50+. The powder delivers 10g of additional protein, with a tasty vanilla flavour, and can be easily added to either liquids, soups broths, or directly to solid foods.

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How to get the best of protein

Find out our protein tips

protein: a ten point guide

How to get the best of protein

• Protein promotes muscle growth, speeds illness recovery and aids in weight management.3,8

• Protein can't be stored in the body.1,2

• Protein is a vital nutrient that plays a major functional and structural role in all cells of the body.1,3-7

• Many foods are a good source of proteins, such as meat, eggs and milk

• Protein intake should be spread across each main meal to preserve your muscles

• Protein need increases as we age

Find out our protein tips

• 

  EAT PROTEIN-RICH FOODS EVERY SINGLE DAY

  EAT PROTEIN-RICH FOODS EVERY SINGLE DAY

  Protein in the body is constantly being broken down, re-assembled and recycled. Unlike carbohydrates and fat, protein cannot be stored in the body; therefore, it’s important to consume protein with each meal and snack to get the protein you need every single day.1-3

• 

  AIM FOR 20–35 GRAMS OF PROTEIN AT EACH MEAL, INCLUDING BREAKFAST

  AIM FOR 20–35 GRAMS OF PROTEIN AT EACH MEAL, INCLUDING BREAKFAST

  Did you know that when protein is distributed evenly across each main meal, it can help maximize muscle protein synthesis and aid in the preservation of muscle? Aim for 20–35 grams of protein at each main meal and remember to include protein in your snacks, too. This will help you get the right amount of protein your body needs every single day.2-5

• 

  GET UP TO 35% OF YOUR CALORIES FROM PROTEIN

  GET UP TO 35% OF YOUR CALORIES FROM PROTEIN

  Protein is an essential nutrient that provides 4 calories per gram. The average U.S. adult consumes about 15% of total calories from protein, whereas a minimum of 10% and a maximum of 35% of total daily calories may be sourced from protein in a balanced diet. This translates to 50–175 grams of protein per day if you are consuming a 2,000-calorie diet.1,4-6

• 

  INCLUDE A VARIETY OF PROTEIN SOURCES IN YOUR DIET

  INCLUDE A VARIETY OF PROTEIN SOURCES IN YOUR DIET

  Protein is found in various food sources that are either animal- or plant-based. Animal sources of protein are generally high quality, meaning they include all of the essential amino acids that our bodies need. Animal sources of protein include chicken, pork, beef, fish, eggs and dairy products such as milk, yogurt and cheese. Some plant sources of protein are high quality, such as soy and whole grains like quinoa. However, other plant sources of protein like nuts and legumes are not because they lack one or more essential amino acids. Experts recommend consuming a variety of protein sources to help meet your daily needs.7,8

• 

  CHOOSE PROTEIN-RICH FOODS AT EVERY MEAL AND SNACK

  CHOOSE PROTEIN-RICH FOODS AT EVERY MEAL AND SNACK

  The amount of protein per serving varies and is based on its source (animal or plant) and actual serving size. Some examples of protein-rich foods and nutritional beverages that contain protein, along with their corresponding serving size, are listed in the table below. As a reference, note that a 3 oz. serving of fish, chicken, pork or beef is about the size of a deck of cards. If you need more protein in your diet, increase your portion size.

protein: a ten point guide

• 

  WHAT IS PROTEIN

  WHAT IS PROTEIN

  Protein is an essential nutrient composed of individual building blocks known as amino acids. There are 20 different amino acids, 9 of which are essential (must be supplied by the diet), and 11 which are non-essential (they are made by the body). Unlike carbohydrates and fats, protein cannot be stored in the body; therefore, it's important to consume protein with each meal and snack to get the protein you need every day.

• 

  FUNCTIONS IN THE BODY

  FUNCTIONS IN THE BODY

  Protein is a key structural component of muscles, bones, hair and nails. It's a major functional and structural component of all cells in the body, and is a part of enzymes, membranes, transport carriers and hormones. Protein is also important in the function of immune cells, the maintenance of fluid and acid-base balance, and in the transport of nutrients throughout the body. Due to its diverse roles, protein is a dynamic and critical nutrient.

• 

  IMPACT ON HEALTH

  IMPACT ON HEALTH

  Due to its critical functions, consuming optimal amounts of protein has been shown to help preserve lean body mass, stimulate muscle protein synthesis, support bone health, and aid in weight management. Protein is also essential to help speed recovery from illness or surgery after hospitalization, help in recovery from falls and fractures, and promote wound healing. Research also suggests that protein plays a key role in supporting healthy aging.

• 

  DIGESTION & ABSORPTION

  DIGESTION & ABSORPTION

  Protein digestion starts in the stomach and is completed in the small intestine. During the process, proteins are broken down into amino acids by specific protein digesting enzymes. The amino acids are then absorbed into the blood stream to be used by individual cells for the re-assembly of new proteins involved in specific functions. Proteins in lean tissue are constantly broken down and re-synthesized to be recycled and reused.

• 

  DAILY REQUIREMENTS

  DAILY REQUIREMENTS

  The amount of protein each person needs is dependent on factors such as age, weight, activity level and health status. For healthy adults 19+ years, the minimum protein needs are defined by the recommended dietary allowance (RDA)—which is 0.8 grams of protein per kilogram of body weight per day (0.36 grams of protein per pound). So, for a healthy 50-year old, 150-pound woman, her minimum protein needs would be 54 g of protein per day.

• 

  PROTEIN & CALORIES

  PROTEIN & CALORIES

  Protein is one of three essential nutrients that provides calories. Each gram of protein and carbohydrate provides 4 calories, and each gram of fat provides 9. The acceptable macronutrient distribution range (AMDR) for protein is 10-15% (PDRI 2015)”, which means a minimum of 10% and up to 15% of total calories should come from protein. So if you're consuming a 2,000-calorie diet, the amount of calories coming from protein would be from 50 to 75g per day.

• 

  ANIMAL & PLANT SOURCES

  ANIMAL & PLANT SOURCES

  Protein is found in various food sources that are either animal- or plant-based. Animal sources of protein include chicken, pork, beef, fish, eggs and dairy products such as milk, yogurt and cheese. Plant sources of protein include soy, whole grains, nuts and legumes. The amount of protein depends on the source and serving size. For example, 1/4 cup cashews has 5 g protein, 1 cup skim milk has 8 g protein, and 3 oz chicken has 26 g protein.

• 

  HIGH-QUALITY PROTEIN

  HIGH-QUALITY PROTEIN

  High-quality proteins are considered complete proteins because they contain all the essential amino acids needed for health, whereas incomplete proteins lack one or more essential amino acids. In general, animal sources are considered high-quality protein, whereas most plant sources are not because they have incomplete protein. The exceptions are soy and quinoa. Experts recommend to consume a variety of protein sources to meet daily needs.

• 

  IS MORE BETTER?

  IS MORE BETTER?

  If excessive protein is consumed, the amino acids are converted to both lipids (stored as fat) and glucose or glycogen (a storage form of carbohydrate). Eating excessive amounts of protein may come at the expense of other nutrients the body needs. That said, the average US adult consumes about 15% of total calories from protein, whereas a minimum of 10% and up to 35% of total calories may be sourced from protein in a balanced diet.

• 

  REQUIREMENTS FOR OLDER ADULTS

  REQUIREMENTS FOR OLDER ADULTS

  For adults 65+ years, international expert groups recommend higher protein intakes to support healthy living, specifically 1.0-1.2 grams of protein per kilogram of body weight per day (about 0.5 g of protein per pound). Thus the protein needs of a healthy 65-year-old, 150-lb woman would be about 75 g protein per day. Getting optimal amounts of protein with each meal (20-35 g) and snack can help maximize protein synthesis and preserve muscle.

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