Understanding Calories and Protein
When it comes to nutrition and diet, calories and protein are two important concepts to understand. But how exactly do they relate to one another? Specifically, how many calories are in 1 gram of protein?
Read on to learn more about the calorie and protein relationship, the calorie count of different protein foods, and how to incorporate the right balance of each into a healthy diet.
How Many Calories in 1 Gram of Protein?
Protein contains approximately 4 calories per gram.
To be exact, 1 gram of protein has 4.27 calories. Protein is one of the three main macronutrients that provide energy, also known as calories, to the body. The other two macronutrients are carbohydrates and fats.
Here is how the calorie count breaks down for each gram of the three macronutrients:
- Protein: 4 calories per 1 gram
- Carbohydrates: 4 calories per 1 gram
- Fat: 9 calories per 1 gram
As you can see, fat provides over twice as many calories as protein and carbs per gram. That is why high-fat foods tend to be very high in calories, while foods rich in protein and carbs are typically lower in calories by volume.
Why the Body Needs Protein
Protein is an essential part of every cell, tissue, and organ in the human body. It is vital for building lean muscle mass and strength.
Some key functions of protein include:
- Building and repairing muscle tissue
- Supporting bone health
- Facilitating proper immune function
- Creating important enzymes and hormones
- Maintaining healthy skin, hair, and nails
Protein is especially crucial for athletes, bodybuilders, and anyone looking to build or maintain muscle mass. Resistance training causes small tears in muscle fibers. Consuming adequate protein helps repair these tears and allows the muscles to grow back bigger and stronger.
Recommended Protein Intake
How much protein you should eat each day depends on many factors including age, gender, activity level, and health status. The U.S. FDA provides these daily recommended protein intakes:
- Adult men: 56 grams
- Adult women: 46 grams
- Pregnant or breastfeeding women: 71+ grams
- Child ages 4-13: 19-34 grams
- Teens: 34-52 grams
Athletes, bodybuilders, and highly active individuals may need 0.5-0.8 grams of protein per pound of body weight. For a 150 pound person, that equals 75-120 grams of protein daily when strength training.
Counting Protein Calories
To determine the calories from protein in a particular food, you'll need to check the nutrition label or nutrient data. Let's take a look at some examples.
Chicken Breast
A 3 ounce boneless, skinless chicken breast contains approximately:
- Calories: 110
- Protein: 25 grams
- Fat: 1 gram
- Carbs: 0 grams
With 25 grams of protein, and knowing there are 4 calories per gram of protein, the protein in 3 ounces of chicken breast contains about 100 calories.
25 grams protein x 4 calories/gram protein = 100 calories from protein
The remaining 10 calories come from a small amount of fat.
Greek Yogurt
One 6 ounce container of nonfat plain Greek yogurt contains:
- Calories: 100
- Protein: 18 grams
- Fat: 0 grams
- Carbs: 9 grams
With 18 grams of protein, a 6 ounce serving provides about 72 calories from protein:
18 grams protein x 4 calories/gram protein = 72 calories from protein
The other 28 calories come from the 9 grams of carbohydrates.
Tofu
A 12 cup serving of firm tofu contains:
- Calories: 94
- Protein: 10 grams
- Fat: 5 grams
- Carbs: 2 grams
With 10 grams of protein, 12 cup of tofu has around 40 calories from protein:
10 grams protein x 4 calories/gram protein = 40 calories from protein
The remaining 54 calories (9 from fat + 2 from carbs) come from non-protein sources.
High Protein, Low Calorie Foods
When reducing calories for weight loss, it's important to still consume adequate amounts of protein. Here are some of the top high protein, low calorie food options:
Egg Whites
Egg whites provide the protein of whole eggs without the fat and cholesterol. A large egg white has about 17 calories and 4 grams of filling protein.</
FAQs
How often should you practice partner yoga?
Aim to practice partner yoga 1-2 times per week, mixed in with regular solo yoga sessions. Be sure to build strength and familiarity with poses on your own first. Daily partner practice can lead to over-exertion or strain.
What are some yoga poses to avoid during pregnancy?
When pregnant, avoid poses that compress the belly or put pressure on the abdomen. No full twists or extensive backbends. Modify planks and avoid lying flat on your stomach. Check with your doctor before starting prenatal partner yoga.
Can I practice partner yoga virtually?
Yes, partner yoga can be done virtually through video chat. Position your cameras so you can see each other's full bodies. Verbal cues are key for timing and alignment. Limit ground contact poses. Focus on seated and standing postures.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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