How To Get 150 Grams Of Protein Per Day?
, I want to ask .. how do I get 150 grams of protein per day without passing 1500 calories? thank you
Good afternoon, thank you for asking at HealthReplies.com. Protein is one of the nutrients the body needs and functions in building muscle, repairing cells and producing new cells. Protein also plays an important role in the growth and development of children, as well as in women during pregnancy.
There are various kinds of protein sources both from animals and plants, namely:
Seafood or seafood
Milk, cheese and yogurt
Soybean or processed products such as tofu and tempeh
Regarding daily protein needs, normally adults need about 10-35% of daily calorie needs. So if for example a person's daily calorie needs are 2000 calories per day, he needs about 50-175 grams of protein per day.
Then for your questions, to be able to answer them in detail requires careful calculation because you have set certain targets. And even then, it's not just calculating, but you also need to have extensive knowledge about how to process and types of food because you can't possibly eat the same food over and over again. For that, we recommend that you consult a nutritionist to formulate a diet plan that is right for you.
But if you want an overview, or want to try to do it yourself, you can try to find out the nutritional information of each protein-rich food ingredient that we mentioned above, such as broccoli. Broccoli in every 100 grams has 34 kcal and 2.82 grams of protein. To minimize the added calories, you can just boil broccoli without any additional spices. Then, for example, boiled eggs, which every 100 grams have 154 kcal and there are 12.53 grams of protein. That is why we recommend that you consult directly with a nutritionist as it would be too long and complicated to describe through this forum. You should also have your own scale at home.
Apart from that what you can do again is avoid burning or grilling. The best choice for cooking is by boiling. You can also consume milk with high protein content, but the most not to forget about it all is the role of exercise. If you are aiming for 1500 calories with the aim of losing weight, know that you can still lose weight by sticking to 2000 or even 2200 calories as long as you exercise regularly. That way, your daily calorie needs increase, and even if you consume 2000 calories, you will still lose weight. So, hopefully it answers your question.
dr. Amadeo D. Basfiansa