Q & A: What’s more important: calories or protein? If you have run out of calories for the day should you still hit your protein goal?
A: If managing your weight is your #1 priority, then calories are more important because calories in vs calories out control your weight…. If this is a choice you face weekly, then you need a protein upgrade.
Do you need a protein upgrade?
If you are running into a choice between calories and protein on a weekly basis, then it’s most important for you to upgrade your protein sources. By “upgrade” I mean focus on low fat (equals low calorie) protein sources. Fat is the most concentrated source of calories, so it is impossible to get enough protein from high fat sources while staying under your calorie budget.
Steaks are delicious, but they are terrible sources of protein. An 8 ounce ribeye (my favorite) has 43 grams of protein, but also 567 calories total, with 400 (70%) of those calories coming from fat. To get 100 grams of protein you would need to eat 1,318 calories worth of ribeye which doesn’t leave room for anything else in most women’s day.
Nuts are a similar story as steak in that they have some protein, but are mostly fat. 2 tablespoons of peanut butter has 7 grams of protein, but also 190 calories with 75% of those calories coming from fat. 100 grams of protein would require you to eat 2,714 calories worth of peanut butter, which is far more calories than most men can eat while maintaining their weight.
For contrast:
- Fat-free Greek yogurt
- 17 grams of protein per ¾ cup serving for just 100 calories, 6% are from fat.
- 100 grams of protein would require only 588 calories, which leaves plenty of room for fruits, vegetables, etc.
- Protein powder
- 25 grams of protein per scoop for just 140 calories, 19% are from fat.
- 100 grams of protein would require only 560 calories, which leaves plenty of room for other foods.
- Egg whites
- 26 grams of protein per 1 cup for just 125 calories, and 3% are from fat.
- 100 grams of protein would require only 480 calories…
Vegetarian?
Clients who are vegetarian often assert that they can’t get enough protein because they are vegetarian, however, if you look at the list above all 3 examples are vegetarian. While chicken breasts and shrimp are excellent sources of protein, it’s also true that most of the items in our 20 grams of protein for under 200 calories are vegetarian.
While it’s true that vegetarians can’t get enough protein from nuts and seeds, the same is true for omnivorous people because nobody can make that math work.
Protein Helps You Eat Less
Protein is the most filling of all the macronutrients. Research suggests that people do not feel full until they have eaten a certain amount of protein. In other words, getting enough protein (from low fat sources) should actually help you resolve the dilemma of choosing between calories and protein.
Bottom Line on what’s more important: Calories or Protein?
Watching your calorie intake and achieve your daily protein goals are both important. No amount of calorie restriction can replace protein. In fact, protein and strength training are even more important when you are in a calorie deficit because you want to lose fat vs muscle mass or bone mass.