Protein for dummys

arse..biscuits

By dummy, I mean me.

I'm trying to count how much protein I eat daily but I'm finding it tideous. I have some app on my phone, but even that confuses me.
So I'm trying to come up with a fairly rough guide that I can follow easily.

Basically I'm thinking of calling 25g of protein "one portion of protein"

At my weight (80kg) and activity (weight lifting) I reckon I need 7 "portions" daily.

So I need a rough idea of what constitutes 25g of protein from different sources.

For example
1 tin tuna
1 chicken breast
4 eggs
1 scoop whey

If I had a list, I could get my 7 portions from different sources during the day. I'm not looking for 100% accuracy on this.

Are those examples correct?
Can anyone give me more examples?
Is my idea nonsense?

Thanks in advance.

Midlife Crashes

Parmesan cheese 40 g per 100 g
Beef 35 g per 100 g
Seeds 33 g per 100
Peanuts 24g protein per 100 g
Marmite (sorry) 23 g per 100 g

At 80 Kg should you not be trying to eat about 220 g protein a day?

arse..biscuits

80kg * 2.2 = 176 lbs
1g per lb I thought?

Thanks for the other values

Midlife Crashes

arse..biscuits wrote: »

80kg * 2.2 = 176 lbs
1g per lb I thought?

Thanks for the other values

About 270 if you're bulking, 200 if cutting.

H8GHOTI

About two "portions" in a pint of milk (20g) & a Big Mac (28g) :pac:

Mellor

arse..biscuits wrote: »

Basically I'm thinking of calling 25g of protein "one portion of protein"

At my weight (80kg) and activity (weight lifting) I reckon I need 7 "portions" daily.

Tracking portions is good way of doing it. 175g isn't a bad minimum. If you hit 7 or 8 x 25g portion you'll be fine as the rest of your diet will provide some protein to bring the total up.
If you are trying to add mass then eat all around you end up far past a minimum target amount.

Midlife Crashes wrote: »

Parmesan cheese 40 g per 100 g
Beef 35 g per 100 g
Seeds 33 g per 100
Peanuts 24g protein per 100 g
Marmite (sorry) 23 g per 100 g

At 80 Kg should you not be trying to eat about 220 g protein a day?

You are over estimating beef a little there, its closer to 27g per 100g (raw). You page you took them from were cooked values. Its better to use raw.
I take 25 as an average for meat. Different meats will vary, beef is about 27, chicken 25g, kangaroo 22g. So 25g is about average.

Same with seeds and nuts, around 25g is a decent average for all types. Fresh verses dried has an effect as water is removed.

I don't think even the worlds biggest matmite lover would eat 100g in one go.


I tend to work of 25g a portion too. And all the following are around 25g.
100g meat
100g nuts
3 large/4 medium Eggs
1 protein shake
50g Good quality Jerky/Biltong

Milk is 17g per 500ml (both whole and low fat, but calories will differ)