Whether you’re aiming for more muscle or to simply keep in shape, you will be conscious of the content of the foods you eat. If you’re serious about fitness and staying healthy you should be well aware of the expression…
People who eat meat should know how many calories are present, especially if trying to achieve a fitness goal.
You are what you eat!
And you’ll know that most foods contain: carbohydrate, fat, protein, sugar, salt and vitamins of various quantities.
These days, determining what food contains is easier than it once was.
All packaged foods in the developed world come with a label stating the nutritional value. Some shops in the UK also colour code the recommended daily allowances for easy reference& have implemented a traffic light system.
So, for someone who weighs e.g. 100kg and wants to know how to get 200g of protein a day into their bodies (based on 2g/kg body weight for muscle gain), they can easily find out what other benefits they are taking on board.
However, what we’re interested in today is more specific: the calorie content of meat.
Let’s first have a look at what calorie content means and what too many calories can do to you.
All food contains units of energy which are called calories. When you digest food, the energy contained within that food is used by your body to enable normal function of the organs and muscles.
You may be wondering how to work out calories?
It’s a simple case of Calorie Maths!
Basically, the more physically mobile you are the more energy you use, but if you don’t use up the calories quickly you may find you put on weight (have you found out which body type you are?) INSERT MESOMORPH BLOG.
Unlike nutrients such as protein, your body naturally holds onto carbs and fat if they aren’t used…
As a rough guide:
- One gram of fat contains 9 kilocalories (or just ‘calories’)
- One gram of carbohydrate contains 4 calories
- One gram of protein also contains 4 calories
So, you need to be able to balance the energy demands of your body with your intake. If you want to lose weight, then it’s even more important to tip the balance towards using more calories than you ingest.
The nutritional charts on food packaging help us to work out the calorie content of each of the ingredients of the food. But when it comes to meat there are sometimes no definite guidelines to follow.
Knowing the calorie content of certain meats will help those who are looking to lose weight, keep fit or build lean muscle.
Calorie counting is obviously not the only way in which you can lose weight or maintain a healthy physique. It must go hand-in-hand with a sensible exercise routine too. After all, if you are more energetic; if you run every-other-day or visit a gym for vigorous exercise, you’ll burn more calories than you would if you were sedentary.
So while we strongly advise you to pay attention to the calorie content of meat, we’d also say: get out there and exercise as this is the better way to use up your excess calories.
But we have a question for you:
In terms of your physical appearance: what’s your ambition?
The next section will help you no matter what you want to achieve…
We’re specifically looking at the calorie content of protein because for anyone whose intention is to define their body shape or build on what they have, protein will play a major part in their diet.
While we’re on the subject, it isn’t just meat that contains protein. There are a whole host of other food stuffs that are packed to the gunnels with muscle food. Take a look at this next list:
Beans and peas
Cheese, yoghurt, milk
Nuts, seeds and beans
However, one of the problems for the weight conscious is that the protein found in some of these food stuffs also comes with a higher amount of fat or carbohydrate and, in the case of eggs and cheese, cholesterol.
Fat and carbohydrate = calories!
Meat is no exception to this natural headache which is why we’ll later give you a comparison of the nutritional content of different types of meat.
For those who want to be conditioned
If you’re already in the middle of a sweaty workout and you’re pleased with the way things are going it is likely you have the calorie maths just right.
On average an adult female needs around 2000 calories a day to maintain the healthy function of her body. If she lives a more active lifestyle that won’t be enough, but if her day consists of sitting down a lot or she is elderly it’ll probably be too much.
An average exercise regimen combined with 2000 calories will more than likely lead her to lose weight, but whatever her intention it is a worthwhile benchmark to aim for.
For the average adult male, the calorie requirement increases to 2500 but the conditions of weight control remain the same.
For a man or woman who wants to stay conditioned, protein uptake must also play a big part in this. The National Academy of Medicine (formerly the Institute of Medicine) based in the United States recommends that, ‘10 to 35 percent of daily calories come from protein’.
That is to say both men and women who are interested in staying in healthy shape must find around 200 of their daily calories from protein.
And remember: One gram of protein contains four calories
For those who want to build muscle
For someone who is interested in building more muscle, the volume of their protein intake is even more vital.
Fitness experts are often divided on how much protein is needed to add muscle to your frame, but the consensus appears to be that about 2g of protein per kg of body weight is sufficient for muscle growth.
Thus, if you weigh 65 kg you need to be ingesting around 130 grams of protein, or 100 kg you will need 200 grams of protein every day. That’s a lot of protein, which is why there is so much to be said for supplementing with something like our Ultra Whey™ Protein.
The question on everyone’s lips is: how many calories come with 200 grams of protein? And for the ultra-conscious: how to get 200g of protein a day with a limited calorie count? Well, read on to find out.
Remember though, calories are just as important, and perhaps even more so, to those in the ‘bulk-up’ group. Muscle growth can’t take place without energy, which is why the advice even to those who look to build lean muscle is to have a regimen of healthy meals throughout the day.
For those who want to lose body fat
Back to maths!
If the average woman needs 2000 calories to maintain a healthy body, then reducing that intake will cause her to lose weight. If she also undertakes a moderately vigorous exercise routine she will lose yet more weight. The same applies to men.
But let’s stop generalising for a moment: none of us is the same as the other. We each have a different shape, age, and ability, and our jobs are different, our lifestyles, our family life, etc. In short, the calorie intake we have stipulated is a guideline only.
In order to discover your optimum calorie content, it would be worth talking to a medical professional to gauge just how many calories you need to maintain a healthy balance.
Let’s now have a look at the all-important calorie content of certain meats. We’ve divided the content of each so that you can see what nutrients are also delivered per 100g serving (cooked).
The human body needs a balance of nutrients and macro-nutrients (fat, carbohydrate, protein) to stay healthy. If it misses one part of what it needs the body will not function at an optimal level, and that includes optimal brain function!
However, for the purposes of this article we have looked at what meats provide how many calories and we have coupled this with the level of protein content for each. In doing so, we hope we’ve enabled you to see how certain meats can benefit you no matter what body plan you’re following.
If you want to keep your physique conditioned head for something like chicken breast, white meat turkey, and perhaps some lean beef or lamb mince, all of which deliver a healthy dose of calories with a hit of protein.
If you want to build muscle, shop for dark turkey meat, dark chicken meat, beef and pork mince but bear in mind that these come with a higher dose of calories. In order to reach an optimum protein intake you will also have to consider supplements such as the SCI-MX GRS 9™ Protein System.
If you are intent on losing weight then stick to white turkey meat or even try goat meat, both with the lowest levels of energy. And of course, combine this with a stringent exercise routine!
Visit SCI-MX for many other supplements that can aid you in your workout regimen.