Use A Protein Chart To Track Your Intake

Using a protein chart to track the amount of protein you eat on a daily basis you will not only improve your cardiovascular fitness, including your cholesterol but your strength, endurance, weight loss and anti aging efforts will also improve.

Slow Down Aging...Click Here

You always know at a glance how much total protein and grams of protein, total calories of your protein etc. you have eaten per day.

Further down this page you will find a protein chart, but first you must learn some important facts about protein and calories in general.

Protein Calories

A calorie is a measure of energy. Science defines a calorie as the amount of energy required to raise the temperature of 1 gram of water by one degree Celsius. In the laboratory, the calories in food are determined by measuring the amount in 1000 calorie units called kilo calories.

But in everyday language, this term has been shortened to just calorie when the amount of energy in food is described.

Thus, a 165 calorie bagel is really 165 kilo calories.

There are 4 calories in each gram of protein regardless of the type of protein it is.

Referenced in the Protein Chart below is the best whey protein powder for fitness and anti aging in general.

How Many Calories Do You Need?

Your body needs energy for growth, maintenance, and physical activity. The energy (calorie) intake suggested is around 2200 calories.

These calorie levels are if you are average height and engaged in light to moderate activity. The number of calories you need depends on your height and weight as well as, your age, body size, physical condition, and physical activity.

Younger people require more calories than inactive people. When the food you eat provides more calories than your body needs, the excess calories are stored as fat and you gain weight.

Do All Calories Count?

Yes...all calories count, regardless of the food they come from.

Your body weight will not change if the calories you eat match the calories you burn. And protein calories count in this aspect as well.

Eat more than you burn and you gain weight; eat less and you lose weight. Whatever calories you eat in excess of what you need; whether fat, protein or carbohydrates -- get stored as fat.

There are three ways to unbalance what is known as the Energy Balance Equation, in order to lose weight:

  1. Eat fewer calories than you normally burn.
  2. Eat the calories you eat now and increase the amount you burn, or
  3. Do a little of both of the above by increasing what you burn and decreasing the amount you eat. This is the best option, and will guarantee your success.

People who suffer from diabetes and other problems also benefit greatly from a protein chart. Just ask your doctor or fitness professional, they will agree.

Protein Chart

Whey Protein

7 - 24 g per scoop

Cottage Cheese

14 g per 1/2 cup


6 g per 1 large egg

2 % Milk

8 g per cup

Yellowfin Tuna

25 g per 3 oz


23 g per 3 oz


23 g per 3 oz

Canned Tuna

22 g per can


23 g per 3 oz

Lean Ground Beef

18 g per 3 oz

Chicken / Turkey Breast

24 g per 3 oz

Roast Beef

18 g per 3 oz

Beef Jerky

13 g per 1 oz

Navy Beans

20 g per cup


13 g per 1/4 cup

Peanut Butter

4 g per tbsp

Mixed Nuts

3 g per oz


4 g per oz

Green Peas

7 g per cup


8 g per cup

With a protein chart you'll know how much protein is in the food you're eating and how to adjust things immediately for success. It is just one of many tools you need to use to encourage and motivate you towards clean eating.

Protected by Copyscape Plagiarism Checker - Do not copy content from this page.
  1. Best Anti Aging
  2. Best Protein Powder
  3. Protein Chart

Don't Forget...

Please click the "Facebook" and "Google +" buttons above and to the left to let all your friends know about this page and website. Please also consider using the additional Social Sharing Buttons just above and to the left. Thank you

Recent Articles

  1. Your Steroid Facts

    What are the real and documented steroid facts? There is lot you need to learn and know about steroids. What positive affects can you expect from steroids? Are they one of your best anti aging options…

    Read More

  2. Physical Fitness Articles

    The physical fitness articles and tips you seek are right here. You will also find the best anti aging information that will give you the life you want while you get older. This anti aging guide is th…

    Read More

  3. Bad Side Effects Of Steroids

    Learn about the bad side effects of steroids. There are many little known side effects that are very serious and can cause life-long damage.

    Read More

  4. 6 Pack Abs That Stop People In Their Tracks

    The ultimate look includes 6 pack abs. Find out the truth about six pack abs and what unique training methods are needed. For the best anti aging body

    Read More

  5. Best Butt Exercises For A Beautiful Bottom

    Some of the best butt exercises can be very effective at creating a sexy toned butt. However there are only a few butt firming exercises that will give you long lasting and positive results.

    Read More

  6. Best Lower Ab Exercises

    Using unique lower ab exercises you can have well-developed abs but there is more to it than doing a few lower abdominal exercises now and then. Learn the secrets of great abs.

    Read More

  7. A Bowflex Sport Review

    Depending on your goals and preferences the bowflex sport may just be what you are looking for. However it also may turn out to be a total waste of money. Here is what we mean...

    Read More