Protein Calculator

Protein Calculator

How much protein do you need to eat in order to build muscle? One gram of protein per pound of bodyweight per day is a good recommendation for athletes so a 160 pound bodybuilder would eat 160g of protein a day, but are all grams of protein created equal? Does it matter if you get your 160 grams of protein from chicken breast or nuts? It makes a HUGE difference! As explained below, a gram of protein from chicken breast is much better at building muscle than a gram of protein from nuts because of protein density, amino acid profile and digestibility. For over 8000 foods, this calculator tells you how much you need to eat to get the protein you need to build muscle.

1:Select food group:
2:Select the food:
3:Select usable protein:
4: Summary Mode?:
5: Calculate:

Protein Analysis of Whey, Acid, Fluid

To get 30 grams of usable protein for muscle building you can either eat 154 calories of chicken breast or 1800 calories of Whey, Acid, Fluid

Lets look at why this is the case:
  1. How protein dense is the food? Whey, Acid, Fluid have a protein density of 12.7% which means that 12.7% of the calories are from protein. Skinless grilled chicken breast has a protein density of about 80%, things like egg whites and isolated whey products have protein densities over 90%. With any protein density less than 60%, it becomes a challenge to get enough protein without going over your daily caloric budget and getting fat. If your primary protein source has a protein density of less than 50% then you are going to have to do *significant* amounts of daily cardio to burn off the extra calories if you dont want to increase bodyfat.
  2. What is the amino acid profile of the food? Muscle cant be built unless *all* the essential amino acids are present at the instant they are needed. If doesnt matter how many essential amino acids are in your stomach, if you run out of just one then all protein synthesis stops. This is why amino acid profiles are so important, to make sure that you get the right balance of amino acids so that a maximum of muscle can be built with a minimum of calories. When you compare the amino acid profile of to chicken breast in the below chart, you will see that it is most lacking in , in fact, Whey, Acid, Fluid only has 54% as much of histidine as chicken breast does. Because of this, you need to eat 1.9 times as much protein to get the same muscle building properties as you get from chicken.
  3. How digestible is the food? This is where the science is the weakest. There are a couple ways people have attempted to factor this in - with BV (Biological Value) and with the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Something like whey protein isolate is nearly 100% digestible whereas the protein in some grains is only 50% usable. Whey, Acid, Fluid has a digestability factor of 1 where 1.0 is 100% digestable. Typically when foods are high in fiber, the body has a harder time extracting usable protein from the food. Because not all the protein in this food is digestable, you need to eat 1 times more than you would for a fully digestable food like milk.
  4. In Summary Because of the digestability and the lack of histidine, you need to eat get 1.9 times as many grams of protein in Whey, Acid, Fluid to get 30 grams of high quality, usable protein.
  Whey, Acid, Fluid BBQ Chicken Breast
Calories (g) 1800 154
Protein (g) 57 30
Fat (g) 7 4
Carbs (g) 384 0

The best complimentary protein source for Whey, Acid, Fluid

A word is in order about how I come up with this list because the way to calculate the optimal complimentary food is not obvious. First, I look at which one of the essential amino acids the food (Whey, Acid, Fluid in this case) is lowest in when compared to a high quality protein source like chicken breast. In the case of Whey, Acid, Fluid, it is lowest in histidine. Then it gets a bit tricky. If I were just to scour the database for the food that highest amount of histidine per calorie, I would be recommending "add a scoop of protein powder to that" as the best complimentary food for *everything*. Yes, the best complimentary protein to a bucket of sawdust is a scoop of protein powder and actually, you could skip the sawdust :) The point of looking for complimentary foods is to look for raw foods, not processed ones. There are two things that one must balance when looking for the optimal complimentary food: first, how much histidine you get per calorie and second, you want something that is high in histidine relative to the other essential amino adids. The algorithm I wrote looks thru my database of over 5000 foods, optimizes the two requirements, and presents you with a list of fourty foods to choose from: twenty from plant sources and twenty from animal sources.

There is disagreement in the nutritional community about what constitutes "essential" amino acids. What is agreed is that histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are essential but then the disagreements seem to start. Technically cystenine and tryosine are non essential but many put them in the "conditionally essential" or "essential" category. Also arginine, glycine, glutamine, histidine, proline, and serine are also considered "conditionally essential". For the purposes of this software, I had to make a choice what "essential" means so that I can optimize the complimentary food so I chose the nine definitely essential plus cystenine and tryosine.

Top 20 best complimentary plant protein

FOOD NAME histidine
mothbeans,mature seeds,ckd,bld,wo/salt 0.033675
mothbeans,mature seeds,ckd,bld,w/salt 0.033675
mothbeans,mature seeds,raw 0.033609
cottonseed flr,part defatted (glandless) 0.031519
cottonseed meal,part defatted (glandless) 0.031507
cottonseed flr,lofat (glandless) 0.031507
cowpeas,common (blackeyes,crowder,southern),mtre seeds,raw 0.031037
yardlong bns,mature seeds,raw 0.031032
cowpeas,catjang,mature seeds,raw 0.031027
yardlong bns,mature seeds,ckd,bld,w/ salt 0.031001
yardlong bns,mature seeds,ckd,bld,wo/salt 0.031001
cowpeas,catjang,mature seeds,ckd,bld,wo/salt 0.030996
cowpeas,catjang,mature seeds,ckd,bld,w/salt 0.030996
peas,mature seeds,sprouted,ckd,bld,drnd,w/salt 0.03078
peas,mature seeds,sprouted,ckd,bld,drnd,wo/salt 0.03078
lima bns,lrg,mature seeds,ckd,bld,w/salt 0.030513
lima bns,lrg,mature seeds,ckd,bld,wo/salt 0.030513
soybeans,mature seeds,raw 0.030063
veggie burgers or soyburgers unprep 0.029618
sesame flr,part defatted 0.029439

Top 20 best complimentary animal proteins

FOOD NAME histidine
game meat,boar,wild,raw 0.050721
game meat,boar,wild,ckd,rstd 0.050707
game meat,deer,ckd,rstd 0.049454
game meat,deer,raw 0.049434
game meat,antelope,raw 0.047587
game meat,antelope,ckd,rstd 0.047572
beef,rib,back ribs,bone-in,ln,0" fat,sel,raw 0.045155
beef,top loin petite rst,bnless,ln,1/8" fat,sel,ckd,rstd 0.045154
beef,ribeye petite rst,bnless,ln,0" fat,sel,ckd,rstd 0.045153
beef,rib,back ribs,bone-in,ln,0" fat,sel,ckd,brsd 0.04515
beef,loin,top sirloin cap steak,bnless,ln,1/8" fat,sel,raw 0.045149
beef,rib eye steak,bnless,lip off,ln,0" fat,sel,raw 0.045147
beef,top loin petite roast/filet,bnless,ln,1/8" fat,sel,raw 0.045147
beef,loin,top sirloin petite rst,bnls,ln,0" fat,sel,ckd,rstd 0.045145
beef,rib eye steak/roast,bnless,lip-on,ln,1/8" fat,sel,raw 0.045144
cheese,provolone,red fat 0.045142
beef,plate steak,bnless,outside skirt,ln,0" fat,sel,raw 0.045141
beef,plate steak,bnless,inside skirt,ln,0" fat,sel,ckd,grild 0.045137
beef,ribeye cap steak,bnless,ln,0" fat,sel,raw 0.045137
beef,rib eye steak,bone-in,lip-on,ln,1/8" fat,sel,ckd,grild 0.045136

Protein Combination Of Whey, Acid, Fluid and Mothbeans,mature Seeds,ckd,bld,wo/salt

Of all the essential amino acids, histidine is in shortest supply in Whey, Acid, Fluid. Mothbeans,mature Seeds,ckd,bld,wo/salt is a good compliment becuase it is high in histidine

Whey, Acid, Fluidhas 0.019737 grams of histidine for every 31.5789 calories. Mothbeans,mature Seeds,ckd,bld,wo/salt has 0.033675 grams of histidine for every calories.

The proper mixing ratio of Whey, Acid, Fluid to Mothbeans,mature Seeds,ckd,bld,wo/salt is 4.2:1 by calories

Amino Acid Chicken Breast Combo of two cols to right Mothbeans,mature Seeds,ckd,bld,wo/salt Whey, Acid, Fluid
Protein 1 1.5 0.5 1
Fat 0.127318 0.118421 0 0.118421
Carbs 0 8.03684 1.3 6.73684
Calories 5.13552 39.0789 7.5 31.5789
Sugar 0 6.73684 0 6.73684
Fiber 0 0 0 0
TRP 0.01077 0.024264 0.003211 0.021053
THR 0.024322 0.05 0 0.05
ILE 0.04383 0.074916 0.024916 0.05
LEU 0.084023 0.128451 0.033714 0.094737
LYS 0.1 0.112818 0.027292 0.085526
MET 0.029708 0.023237 0.004816 0.018421
CYS 0.010699 0.02099 0.002569 0.018421
PHE 0.041084 0.055371 0.022476 0.032895
TYR 0.034058 0.025 0 0.025
VAL 0.045613 0.066054 0.016054 0.05
HISTN 0.036626 0.019737 0 0.019737

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