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Protein Intake Calculator

Protein Intake Calculator

Protein Intake Calculator

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You should take ...... of protein per day


What Are Proteins?

Proteins are one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates. Proteins are also responsible for a large portion of the work that is done in cells; they are necessary for the proper structure and function of tissues and organs, and also act to regulate them.

They are comprised of a number of amino acids that are essential to proper body function and serve as the building blocks of body tissue.

There are 20 different amino acids in total, and the sequence of amino acids determines a protein’s structure and function. While some amino acids can be synthesized in the body, there are 9 amino acids that humans can only obtain from dietary sources (insufficient amounts of which may sometimes result in death), termed essential amino acids.

Foods that provide all of the essential amino acids are called complete protein sources and include both animal (meat, dairy, eggs, fish) as well as plant-based sources (soy, quinoa, buckwheat).

Proteins can be categorized based on the function they provide to the body. Below is a list of some types of proteins:

Antibody: Proteins that protect the body from foreign particles, such as viruses and bacteria, by binding to them.

Messenger: Proteins that transmit signals throughout the body to maintain body processes.

Enzyme: Proteins that help form new molecules as well as perform the many chemical reactions that occur throughout the body.

Structural component: Proteins that act as building blocks for cells that ultimately allow the body to move.

Transport/storage: Proteins that move molecules throughout the body.

As can be seen, proteins have many important roles throughout the body, and as such, it is important to provide sufficient nutrition to the body to maintain healthy protein levels.

Recommendations by PHNN

  • Exercise: 15-30 minutes of elevated heart rate activity.
  • Intense exercise: 45-120 minutes of elevated heart rate activity.
  • Very intense exercise: 2+ hours of elevated heart rate activity.

Read More: Body Fat Calculator

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