How Much Protein On A 1400-calorie Diet?

Protein is an essential component of most cells of the body and is necessary for life. The popularity of low-carb, high-protein diets may confuse you as to how much protein is ideal for healthy weight loss. While protein can help you feel full, stabilize your blood sugar and give your metabolism a tiny boost, too much may push out other nutrients and cause you to eat high amounts of artery-clogging saturated fat. When devising a 1,400-calorie diet plan, follow the guidelines for healthy protein intake put forth by major health organizations to promote optimal health and well-being.

Expert Recommendations

The Institute of Medicine recommends that you consume between 10 and 35 percent of your daily calories in the form of protein. Following these guidelines, 140 to 490 calories of a 1,400-calorie diet should come from protein -- or 35 to 122 g. The minimum amount of protein for most adults as recommended by the U.S. Department of Agriculture Food Guide Pyramid is 5 oz.

Sources

Choosing a variety of protein sources for a 1,400-calorie diet provides you with optimal nutrition and can help mimimize saturated fat. If you eat animal proteins, fish and poultry are your best options, notes the Harvard School of Public Health. Including a variety of beans, seeds, nuts and grains can also help fulfill your protein needs. Red meat tends to be higher in calories and fat. Including it often in your diet may make it hard for you to stick to 1,400 calories.

Special Populations

Physicians may instruct people with kidney failure, liver disease or other metabolic disorders to follow a low-protein diet consisting of just 4 to 8 percent protein. Athletes may benefit from slightly higher protein intakes. The International Society of Sports Medicine recommends between 1.4 and 2 g of protein per kilogram of body weight to help improve sports performance and recovery. The Society notes that when this amount of protein is included as part of a balanced diet, a higher protein intake does not cause health problems in healthy, active people. A 150-lb. athlete would need 95 g to 136 g of protein daily, or 27 to 38 percent of 1,400 calories.

Considerations

Proteins differ in their quality. Animal sources of protein, such as meat, eggs and dairy, offer all the amino acids you need in sufficient ratios, so they are known as complete proteins. Most nonanimal sources of protein, such as nuts and beans, do not contain all the amino acids you need. Combining beans with grains or nuts creates a complete protein. If you are a vegetarian, make sure you include a wide array of vegetarian protein sources daily to ensure you get enough protein.

Sample 1,400-Calorie Day

A 1,400-calorie meal plan with 20 percent protein might begin with 2 scrambled egg whites in a whole wheat tortilla with salsa and 8 oz. of calcium-enriched orange juice. At lunch, make a turkey sandwich with 2 oz. of deli turkey, a slice of swiss cheese and tomatoes on rye bread -- have a few baby carrots on the side. For dinner, quickly cook together 1 cup cooked whole wheat pasta with ½ cup white beans and 2 cups baby spinach. Top with 1 tbsp. feta cheese. For snacks, have ½ oz. almonds, an apple and a cup of nonfat, plain yogurt with 1 cup of strawberries.