Question

Calculating Your Daily Protein Needs.

Calculate your protein needs, how many grams of protein do you need per day? If you are very active it would be a little higher but let's just stick with what the equation has indicated. Now, what would you eat to get that amount of protein? There are some MyPlate charts that can be used online to find out how much protein is in food or calculate what food items would equal the amount of protein you need. Ultimately, make a one-day menu for yourself: breakfast, lunch, dinner and include snacks. Remember to include all the other foods but the goal is to calculate the grams of protein you need to see how much and what foods will provide you with needed protein.

Answer 1

Answer : everyday protein intake should be 0.8 gms/ kg body weight.

If the weight is 60kgs then the protein intake should be 0.8*60=48 gms

Daily diet should composed of protein fats carbohydrates minerals in proper proportion. So the diet should be balanced.

30-35% of the daily diet should consists of proteins.

Diet :

Breakfast : 2 scrambled egg white

Whole gram toast 2 pieces

Fruits / juices

Protein kick-start metabolism and keeps you feeling full for longer time during the day.

Morning snack : Dry fruit with nuts and seeds

Lunch : a bowl of dal/ chicken and fresh veggies

A bowl of brown rice

Snack: granola bar

Dinner : fish, colourful veggies or chicken soup and salad

Or roti with veg/ chicken curry

A glass of low fat milk before going to bed.

Grams of protein: 47 gms approx