Protein & Calorie Calculation for Food Amount Recommended in Dietary Guidelines (Adult)

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If you follow our dietary guidelines, how much protein will you get? How many calories will you get? Should you worry about protein? Let’s do a calculation.

Fruits

We usually recommend 750 grams of fruits. Let us discuss an example:

Fruit Calories Protein
Apple – 150 g 94 0.4 g
Banana – 150 g 142 2.1 g
Orange – 150 g 67 1.5 g
Strawberries – 75 g 21 0.5 g
Nectarine – 150 g 69 1.8 g
Pineapple – 75 g 33 0.4 g
Total 426 6.7 g

Vegetables

We usually recommend 450 grams of raw vegetables and 150 grams of cooked vegetables (no added fat). Let us discuss an example:

Vegetable Calories Protein
Raw Vegetables : :
Carrots – 150 g 55 0.9
Baby Spinach – 50 g 8 1.4
Lettuce Iceberg – 150 g 14 1.4
Tomato – 100 g 19 0.6
Cooked Vegetables : :
Potatoes – 75 g 48 1.1
Cauliflower – 75 g 20 1.5
Total 164 6.9 grams

Whole Grains

We usually recommend 6 servings of whole grains to people between the age of 18 to 30.

Cooked Grains Calories Protein
Quinoa – 100 g 105 3.4
Bread – 2 big slices (84 g) 194 9.4
Brown rice – 100 g 166 4.1
Roti – 1 big (76 g) 223 6.7
Total 688 23.6 grams

Legumes

We usually recommend 3 servings of legumes for adults.

Legumes Calories Protein
Chickpeas (cooked) – 125 g 148 9
Peas – 150 g 106 8.7
Green Beans – 140 g 39 2.7
Total 293 20.4 grams

Nuts

We usually recommend 45 grams of nuts to adults.

Nuts Calories Protein
Almonds – 25 g 143 4.9
Walnuts – 20 g 139 2.9
Total 282 7.8 grams

Seeds

We usually recommend 15 grams of seeds to adults.

Seeds Calories Protein
Flaxseeds – 5 g 25 0.8
Sesame Seeds – 5 g 31 1.1
Pumpkin Seeds – 5 g 29 1.5
Total 85 3.4 grams

Total Calories and Total Protein

Food Category Calories Protein
Fruits 426 6.7
Vegetables 164 6.9
Whole Grains 688 23.6
Legumes 293 20.4
Nuts 282 7.8
Seeds 85 3.4
Total 1938 68.8 grams

Conclusion

According to the above analysis, you will get more than the required protein. Your body generally needs approx. 0.8 grams of protein per kg of body weight. If you have a normal weight (e.g., 75 Kg), you need 60 grams of protein daily. The above diet provides 68.8 grams of protein. It is more than the required amount of protein. Therefore, you should not worry about the protein. You can increase the intake of whole grains and legumes to increase calories.

If you follow our dietary guidelines, you will get approx. 1900 – 2000 calories per day. According to your energy need, you should increase servings of whole grains and legumes. If you want to lose weight, you might follow these guidelines exactly mentioned in this article. It will help you to lose weight slowly but safely.

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