The calorie and protein calculation of food items helps you manage your weight and your nutritional profile. Used as part of an overall dietary tracking system, calorie and protein numbers reflect your intake of carbohydrates, fats, vitamins and minerals, because diets that are high in calories and protein may have more carbohydrate and fat contents than noncaloric vitamins and minerals. You can also adjust your calorie and protein intakes from the foods you eat to address underweight conditions or bodybuilding plans.
Significance
Counting grams of protein in your daily menus enables you to reach the full recommended allowance of a nutrient that is essential to cellular growth and repair. Some medical conditions such as sarcopenia, or a muscle wasting that accompanies protein deficiency in older people, may require greater protein consumption, according to the U.S. Department of Agriculture. Knowing the calorie contents of protein foods helps you make healthy choices in a food group that includes many items that are high in detrimental saturated fat and cholesterol. Tracking your general caloric intake is essential in dietary efforts to lose or gain weight.
As Listed on Food Labels
Foods such as meats, fish, eggs, beans, grains, dairy products and nuts are often labeled with nutrition information. Labeled foods carry standard references mandated by the Food and Drug Administration that list calorie counts and grams of protein per suggested serving. The labels on some foods also provide the percentage of the full daily value of protein contained in a serving. Protein and calorie figures for unlabeled fresh or bulk foods can be found on the U.S. Department of Agriculture's online Nutrient Database.
In Relation to Recommended Intake
The FDA considers 2,000 calories the average daily intake on which daily values and percentages are based. The recommended allowance of protein is 50 g per day, which represents the adequate amount needed by an average person over age 4. Your doctor can tell you if you require more or fewer calories or more or less protein.
In Relation to Your Individual Diet
Your portion sizes will determine your actual intake of calories and protein. To discern whether your portions match the suggested serving sizes, measure your foods before serving and eating them. To accurately calculate your nutritional intake, either change your portion sizes to match those listed on food labels or adjust the calorie and protein numbers on the food items to meet your larger or smaller portions.
References
- U.S. Department of Agriculture; Sarcopenia; November 2005
- Food and Drug Administration; Recommended Daily Values for Nutrients; March 2011
- U.S. Department of Agriculture: Nutrient Database
- National Institutes of Health; Protein in Diet; July 2009
- American Diabetes Association; Food and Portion Size; 2010
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