Calisthenics is a form of exercise that utilizes body weight for resistance, making it accessible and effective for building strength, flexibility, and endurance. This document provides a comprehensive overview of various statistics related to calisthenics, including its benefits, popularity, and impact on physical fitness.

   Popularity and Participation

• Growth Rate: The calisthenics community has seen a significant increase in participation, with a reported growth rate of approximately 20% annually over the last five years.

• Demographics: A survey indicated that around 60% of calisthenics practitioners are aged between 18-34 years, with a notable increase in participation among women, rising from 25% to 40% in recent years.

• Social Media Influence: Over 10 million posts on Instagram are tagged with #calisthenics, showcasing the popularity and community engagement in this fitness trend.

Health Benefits

• Muscle Strength: Studies show that individuals who engage in calisthenics can achieve muscle strength comparable to those who lift weights, with a 30% increase in upper body strength after 12 weeks of consistent training.

• Flexibility Improvement: Regular calisthenics practice can lead to a 25% improvement in flexibility, particularly in the hips and shoulders, which is crucial for overall mobility.

• Cardiovascular Health: High-intensity calisthenics workouts can elevate heart rates to 70-85% of maximum heart rate, providing cardiovascular benefits similar to traditional aerobic exercises.

Injury Rates

• Injury Incidence: Research indicates that calisthenics has a lower injury incidence rate of about 1.5 injuries per 1,000 hours of training, compared to 3.5 injuries per 1,000 hours in traditional weightlifting.

• Common Injuries: The most common injuries in calisthenics are related to overuse, with shoulder and wrist injuries accounting for approximately 40% of all reported injuries.

Performance Metrics

• Progression: On average, practitioners can perform basic movements like push-ups and pull-ups within 4-6 weeks of starting, with advanced skills like muscle-ups taking 6-12 months to master.

• Workout Frequency: Most successful calisthenics athletes train 4-6 times a week, focusing on different muscle groups to allow for recovery and growth.

Conclusion

Calisthenics offers a versatile and effective way to enhance physical fitness, with a growing community and numerous health benefits. Understanding these statistics can help individuals make informed decisions about incorporating calisthenics into their fitness routines.

Protein is an essential component of every single cell in our body — it plays a huge role in everything from tissue growth and repair to DNA synthesis, cellular transport, building antibodies, muscle building, and more. Without adequate protein, our body’s ability to function optimally is compromised. (1)

It’s an important macronutrient for weight management. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if you’re eating about 1400 calories per day with a goal to lose weight, it’s a good idea to try to eat about 83 grams of protein per day.

If you’re looking to increase protein, MyFitnessPal currently offers two high-protein Plans in-app. Check out the free 7-day Quick Start High-Protein Plan. Want a longer term commitment to meeting those protein goals? Try the 28-day Ultimate High-Protein Plan.

How Much Protein Do We Really Absorb? 

Exactly how much protein we need can vary depending on factors such as age, body composition, sex, health, and activity level. (2) 

While there’s been ongoing debate about how much protein we can absorb in a single meal, current science suggests that there’s a limit to how efficiently our bodies can utilize protein at once. (3)

Is There Such a Thing as Too Much Protein?

Yes, there can be too much of a good thing, and more protein isn’t always better. (4) 

Unlike carbohydrates, which get stored as glycogen in the liver and muscle cells for later use (5), protein doesn’t have a specialized storage unit. When you eat more protein than your body needs, the excess amino acids are broken down and the nitrogenous part is excreted in urine, while the remaining carbon can be used for energy or converted into fat for storage. (4)

How Much Protein Should You Aim for in a Day? 

The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss. 

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. (11)

Optimal Protein Intake
Body Weight		Lower End of Range	Upper End of Range
Pounds	Kilograms
125	57	68 grams	114 grams
150	68	82 grams	136 grams
175	79	95 grams	158 grams
200	91	109 grams	182 grams
225	102	122 grams	204 grams
250	113	135.6 grams	226 grams

However, protein needs can vary greatly depending on factors like activity level and fitness goals. In fact, the NIH notes that a healthy diet can consist of 10–35% protein.

Athletes or those engaging in heavy weightlifting typically need more protein to support muscle repair and growth. (7)

If you’re uncertain about how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal as well as goals for the other macros–carbohydrates and fats. Consulting with a registered dietitian can help tailor a personalized recommendation.

Why You Should Spread Out Your Protein Intake 

Research suggests that 25–35 grams of protein per meal is the maximum amount our bodies can use at one time for muscle building. (3) 

Consuming protein beyond this limit in one sitting won’t harm you, but it’s unlikely to increase muscle protein synthesis further. That’s why spreading protein intake evenly across meals is more beneficial for maximizing muscle repair and growth, as well as overall health.

Here are a few sample meals that provide up to 35 grams of protein:

Breakfast

• 1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)
• Protein-Packed Breakfast Burritos (27g protein)
• 1 cup (150g) cottage cheese with 1/2 cup (75g) blueberries (26g protein)
• Smoked Salmon Scrambled Eggs (24g protein)

Lunch

• Deli Box (27g protein)
• Greek Salad With 4 ounces of Grilled Chicken (31g protein)
• Egg and Avocado Lettuce Wraps (25g protein)
• Chicken Salad on a Whole-Grain Wrap (25g protein)

Dinner

• Spicy Chicken Burger With Sweet Potato Fries (35g protein)
• Mac and Cheese With Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Does Nutrient Timing Matter? 

Nutrient timing, especially protein timing, can make a significant difference depending on your goals. For most people, evenly distributing protein between meals and snacks ensures that the body has a steady stream of amino acids for optimal muscle repair and performance.

For those focused on weight loss, protein plays a critical role in regulating blood sugar levels and promoting satiety. Some research even suggests that front-loading your protein intake earlier in the day — consuming around 35 grams at breakfast — can improve appetite control and reduce overall calorie intake. (8)

For people with a healthy body weight trying to lose weight, protein recommendations are 1.6-2.4 g/kg, and for people with overweight/obesity aiming to lose weight, the protein recommendations are 1.2-2.4 g/kg. (11)

For athletes and those engaging in intense exercise, nutrient timing becomes even more crucial. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within three hours post-exercise to maximize muscle protein synthesis and recovery. (9)

The Bottom Line 

Regardless of your health and fitness goals, it’s a good idea to focus on high-quality, whole-food-based proteins from a variety of sources. These can include lean meats such as chicken and turkey, eggs, seafood, and plant-based proteins like nuts, legumes, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders — it’s essential for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure your body gets the most out of the protein you consume.

Originally published December 2019, Updated October 2024

The post Ask the Dietitian: How Much Protein Can Our Body Absorb? appeared first on MyFitnessPal Blog.

Protein is an essential component of every single cell in our body — it plays a huge role in everything from tissue growth and repair to DNA synthesis, cellular transport, building antibodies, muscle building, and more. Without adequate protein, our body’s ability to function optimally is compromised. (1)

It’s an important macronutrient for weight management. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if you’re eating about 1400 calories per day with a goal to lose weight, it’s a good idea to try to eat about 83 grams of protein per day.

If you’re looking to increase protein, MyFitnessPal currently offers two high-protein Plans in-app. Check out the free 7-day Quick Start High-Protein Plan. Want a longer term commitment to meeting those protein goals? Try the 28-day Ultimate High-Protein Plan.

How Much Protein Do We Really Absorb? 

Exactly how much protein we need can vary depending on factors such as age, body composition, sex, health, and activity level. (2) 

While there’s been ongoing debate about how much protein we can absorb in a single meal, current science suggests that there’s a limit to how efficiently our bodies can utilize protein at once. (3)

Is There Such a Thing as Too Much Protein?

Yes, there can be too much of a good thing, and more protein isn’t always better. (4) 

Unlike carbohydrates, which get stored as glycogen in the liver and muscle cells for later use (5), protein doesn’t have a specialized storage unit. When you eat more protein than your body needs, the excess amino acids are broken down and the nitrogenous part is excreted in urine, while the remaining carbon can be used for energy or converted into fat for storage. (4)

How Much Protein Should You Aim for in a Day? 

The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss. 

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. (11)

Optimal Protein Intake
Body Weight		Lower End of Range	Upper End of Range
Pounds	Kilograms
125	57	68 grams	114 grams
150	68	82 grams	136 grams
175	79	95 grams	158 grams
200	91	109 grams	182 grams
225	102	122 grams	204 grams
250	113	135.6 grams	226 grams

However, protein needs can vary greatly depending on factors like activity level and fitness goals. In fact, the NIH notes that a healthy diet can consist of 10–35% protein.

Athletes or those engaging in heavy weightlifting typically need more protein to support muscle repair and growth. (7)

If you’re uncertain about how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal as well as goals for the other macros–carbohydrates and fats. Consulting with a registered dietitian can help tailor a personalized recommendation.

Why You Should Spread Out Your Protein Intake 

Research suggests that 25–35 grams of protein per meal is the maximum amount our bodies can use at one time for muscle building. (3) 

Consuming protein beyond this limit in one sitting won’t harm you, but it’s unlikely to increase muscle protein synthesis further. That’s why spreading protein intake evenly across meals is more beneficial for maximizing muscle repair and growth, as well as overall health.

Here are a few sample meals that provide up to 35 grams of protein:

Breakfast

• 1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)
• Protein-Packed Breakfast Burritos (27g protein)
• 1 cup (150g) cottage cheese with 1/2 cup (75g) blueberries (26g protein)
• Smoked Salmon Scrambled Eggs (24g protein)

Lunch

• Deli Box (27g protein)
• Greek Salad With 4 ounces of Grilled Chicken (31g protein)
• Egg and Avocado Lettuce Wraps (25g protein)
• Chicken Salad on a Whole-Grain Wrap (25g protein)

Dinner

• Spicy Chicken Burger With Sweet Potato Fries (35g protein)
• Mac and Cheese With Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Does Nutrient Timing Matter? 

Nutrient timing, especially protein timing, can make a significant difference depending on your goals. For most people, evenly distributing protein between meals and snacks ensures that the body has a steady stream of amino acids for optimal muscle repair and performance.

For those focused on weight loss, protein plays a critical role in regulating blood sugar levels and promoting satiety. Some research even suggests that front-loading your protein intake earlier in the day — consuming around 35 grams at breakfast — can improve appetite control and reduce overall calorie intake. (8)

For people with a healthy body weight trying to lose weight, protein recommendations are 1.6-2.4 g/kg, and for people with overweight/obesity aiming to lose weight, the protein recommendations are 1.2-2.4 g/kg. (11)

For athletes and those engaging in intense exercise, nutrient timing becomes even more crucial. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within three hours post-exercise to maximize muscle protein synthesis and recovery. (9)

The Bottom Line 

Regardless of your health and fitness goals, it’s a good idea to focus on high-quality, whole-food-based proteins from a variety of sources. These can include lean meats such as chicken and turkey, eggs, seafood, and plant-based proteins like nuts, legumes, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders — it’s essential for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure your body gets the most out of the protein you consume.

Originally published December 2019, Updated October 2024

The post Ask the Dietitian: How Much Protein Can Our Body Absorb? appeared first on MyFitnessPal Blog.

When you need a quick dinner, you want high protein pasta recipes at your fingertips. Not only is pasta super easy to make, but it’s also a perfect vehicle for adding veggies and tasty herbs to your diet. 

Not all pasta recipes are high in protein, though. Some popular pasta dishes are pretty low in protein. Although pasta contains some protein, it is mainly made up of carbs. But fret not! There are plenty of ways to boost the protein content of your favorite pasta dishes. 

9 High-Protein Pasta Recipes

You can make a high protein pasta recipe without sacrificing flavor. The following high-protein pasta recipes take things up a notch with cheese, lentils, meat, and other simple ingredients. 

Each of these options offers at least 20 grams of protein per serving.

1. Baked Ziti Casserole

This high protein pasta recipe gets its protein payload from lean ground turkey. The spinach adds some much-needed iron and vitamins, while the artichoke hearts bring in fiber and potassium.

Estimated Nutrition Info (per serving): Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g

2. Chicken And Broccoli Alfredo

This dish uses tender chicken breast to give your pasta a protein boost. The broccoli adds a nice mix of vitamins and fiber. The Alfredo sauce, made with cashews and coconut milk, gives you healthy fats and a creamy texture without the dairy.

Estimated Nutrition Info (per serving): Calories: 365; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 4g; Protein: 38g

3. Instant Pot Rotini With Chicken And Bell Peppers

This incredibly filling high protein pasta recipe boasts almost 50 grams of protein per serving. That’s thanks to the addition of chicken breast. The fiber in the whole-grain rotini is an added bonus.

Estimated Nutrition Info (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g; Monounsaturated Fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g

4. Quicker Skillet Lasagna With Ground Turkey

This low-fat dish gets its protein from several ingredients. There’s lean ground turkey, cottage cheese, and part-skim mozzarella. The vegetables, on the other hand, add fiber and essential vitamins.

Estimated Nutrition Info (per serving): Calories: 425; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 528mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 6g; Protein: 34g

5. Spaghetti With Roasted Tomatoes And Shrimp

This high protein pasta recipe gets its protein from large shrimp. Shrimp also supply omega-3 fatty acids. The roasted cherry tomatoes add antioxidants and natural sweetness. 

Estimated Nutrition Info (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g

6. Smoked Salmon Alfredo

The star of this recipe is the smoked salmon. However, the mix of Parmesan and cream cheese also add to the protein content while keeping things creamy and rich. 

Estimated Nutrition Info (per serving): Calories: 422; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 24g

7. Lightened Chicken Alfredo

This high-protein pasta recipe gives the classic Alfredo a healthier spin. It uses shredded chicken breast for most of the protein and adds more with the cream cheese and Parmesan in the sauce.

Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 8g; Protein: 29g; Net Carbs: 19g

8. Whole Wheat Pesto Pasta With Chicken Sausage And Veggies  

The Italian chicken sausage in this dish gives you a good dose of protein. In addition, its pesto sauce adds tons of flavor with healthy fats from olive oil and nuts. 

Estimated Nutrition Info (per serving): Calories: 572; Total Fat: 40g; Sodium: 684mg; Total Carbohydrates: 47g; Dietary Fiber: 7g; Sugar: 5g; Protein: 34g

9. Creamy Mac N’ Cheese With Chicken And Baby Kale

This all-time favorite high protein pasta recipe is a sneaky way to pack in protein thanks to the addition of tender chicken. It’s also loaded with fiber and vitamins from butternut squash and antioxidant-rich kale.

Estimated Nutrition Info (per serving): Calories: 317; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 64mg; Sodium: 408mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 6g; Protein: 30g; Net Carbs: 22g

Well-Balanced Pastas

These pastas all provide a moderate amount of protein per serving. It might be all you need depending on how much protein you had at your other meals and snacks throughout the day. 

Plus, you can increase the protein to any of these by taking a cue from the protein heavy hitters above. Add chicken, seafood, or sausage to take it over the top. 

Vegetarians and vegans, consider adding tofu, tempeh, lentils or plant based sausage to increase the protein in these or any of your favorite pastas. 

1. Veggie-Packed Baked Ziti

Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 438mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 6g; Protein: 14g

2. Asparagus Pea Pasta Bowl

Estimated Nutrition Info (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

3. Pasta Lentil Bolognese

Estimated Nutrition Info (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g

4. Gnocchi-Cauliflower Skillet Casserole

Estimated Nutrition Info (per serving): Calories: 308; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 5g; Protein 19g

5. Instant Pot Creamy Mushroom And Kale Pasta

Estimated Nutrition Info (per serving): Calories: 391; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 23mg; Sodium: 588mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 3g; Protein: 10g

6. BLT Summer Pasta Salad

Estimated Nutrition Info (per serving): Calories: 245; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 59mg; Sodium: 309mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 6g; Protein: 10g

7. Mushroom Stroganoff

Estimated Nutrition Info (per serving): Calories: 351; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 466mg; Carbohydrate: 50g; Dietary Fiber: 5g; Sugar: 4g; Protein 13g

Fun fact: MyFitnessPal users love eating high-protein: on average, users with weight loss goals get 24% of their calories from protein.

8. Vegan Double-Cauliflower Fettuccine Alfredo

Estimated Nutrition Info (per serving): Calories: 380; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 522mg; Carbohydrate: 51g; Dietary Fiber: 11g; Sugar: 10g; Protein: 9g

9. Roasted Ratatouille Spaghetti 

Estimated Nutrition Info (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

10. Baked Broccoli Mac & Cheese

Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

11. One-Pot Pasta With Cauliflower, Lemon, And Olives 

Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 17mg; Sodium: 651mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 5g; Protein 12g

Frequently Asked Questions About High-Protein Pasta Recipes

Still got questions about upping your pasta protein game? Here’s a rundown of the most common questions.

What pasta dish has the most protein?

Traditional pasta isn’t a protein powerhouse. Try different types of pasta with a higher protein content, including:

• Soybean pasta
• Edamame pasta
• Chickpea pasta

Is protein pasta OK for weight loss?

Absolutely! High-protein foods can help you feel fuller for longer, which can aid in weight management. 

Can you add protein powder to pasta?

Yes, you can! Protein powder can be a convenient way to boost your pasta’s protein content by mixing it into the sauce you serve with your pasta. Experiment with flavorless options so that you don’t notice the difference. 

The Bottom Line: Healthy Protein-Packed Pasta You’ll Love

Making high-protein pasta dishes doesn’t have to be rocket science. The recipes above include plenty of protein to satisfy your appetite and fuel your day. If you’re looking for more inspiration for a healthier diet, discover more recipes in the MyFitnessPal app!

The post 20 High-Protein Pasta Recipes You Will Love appeared first on MyFitnessPal Blog.

When you need a quick dinner, you want high protein pasta recipes at your fingertips. Not only is pasta super easy to make, but it’s also a perfect vehicle for adding veggies and tasty herbs to your diet. 

Not all pasta recipes are high in protein, though. Some popular pasta dishes are pretty low in protein. Although pasta contains some protein, it is mainly made up of carbs. But fret not! There are plenty of ways to boost the protein content of your favorite pasta dishes. 

9 High-Protein Pasta Recipes

You can make a high protein pasta recipe without sacrificing flavor. The following high-protein pasta recipes take things up a notch with cheese, lentils, meat, and other simple ingredients. 

Each of these options offers at least 20 grams of protein per serving.

1. Baked Ziti Casserole

This high protein pasta recipe gets its protein payload from lean ground turkey. The spinach adds some much-needed iron and vitamins, while the artichoke hearts bring in fiber and potassium.

Estimated Nutrition Info (per serving): Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g

2. Chicken And Broccoli Alfredo

This dish uses tender chicken breast to give your pasta a protein boost. The broccoli adds a nice mix of vitamins and fiber. The Alfredo sauce, made with cashews and coconut milk, gives you healthy fats and a creamy texture without the dairy.

Estimated Nutrition Info (per serving): Calories: 365; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 4g; Protein: 38g

3. Instant Pot Rotini With Chicken And Bell Peppers

This incredibly filling high protein pasta recipe boasts almost 50 grams of protein per serving. That’s thanks to the addition of chicken breast. The fiber in the whole-grain rotini is an added bonus.

Estimated Nutrition Info (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g; Monounsaturated Fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g

4. Quicker Skillet Lasagna With Ground Turkey

This low-fat dish gets its protein from several ingredients. There’s lean ground turkey, cottage cheese, and part-skim mozzarella. The vegetables, on the other hand, add fiber and essential vitamins.

Estimated Nutrition Info (per serving): Calories: 425; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 528mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 6g; Protein: 34g

5. Spaghetti With Roasted Tomatoes And Shrimp

This high protein pasta recipe gets its protein from large shrimp. Shrimp also supply omega-3 fatty acids. The roasted cherry tomatoes add antioxidants and natural sweetness. 

Estimated Nutrition Info (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g

6. Smoked Salmon Alfredo

The star of this recipe is the smoked salmon. However, the mix of Parmesan and cream cheese also add to the protein content while keeping things creamy and rich. 

Estimated Nutrition Info (per serving): Calories: 422; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 24g

7. Lightened Chicken Alfredo

This high-protein pasta recipe gives the classic Alfredo a healthier spin. It uses shredded chicken breast for most of the protein and adds more with the cream cheese and Parmesan in the sauce.

Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 8g; Protein: 29g; Net Carbs: 19g

8. Whole Wheat Pesto Pasta With Chicken Sausage And Veggies  

The Italian chicken sausage in this dish gives you a good dose of protein. In addition, its pesto sauce adds tons of flavor with healthy fats from olive oil and nuts. 

Estimated Nutrition Info (per serving): Calories: 572; Total Fat: 40g; Sodium: 684mg; Total Carbohydrates: 47g; Dietary Fiber: 7g; Sugar: 5g; Protein: 34g

9. Creamy Mac N’ Cheese With Chicken And Baby Kale

This all-time favorite high protein pasta recipe is a sneaky way to pack in protein thanks to the addition of tender chicken. It’s also loaded with fiber and vitamins from butternut squash and antioxidant-rich kale.

Estimated Nutrition Info (per serving): Calories: 317; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 64mg; Sodium: 408mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 6g; Protein: 30g; Net Carbs: 22g

Well-Balanced Pastas

These pastas all provide a moderate amount of protein per serving. It might be all you need depending on how much protein you had at your other meals and snacks throughout the day. 

Plus, you can increase the protein to any of these by taking a cue from the protein heavy hitters above. Add chicken, seafood, or sausage to take it over the top. 

Vegetarians and vegans, consider adding tofu, tempeh, lentils or plant based sausage to increase the protein in these or any of your favorite pastas. 

1. Veggie-Packed Baked Ziti

Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 438mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 6g; Protein: 14g

2. Asparagus Pea Pasta Bowl

Estimated Nutrition Info (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

3. Pasta Lentil Bolognese

Estimated Nutrition Info (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g

4. Gnocchi-Cauliflower Skillet Casserole

Estimated Nutrition Info (per serving): Calories: 308; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 5g; Protein 19g

5. Instant Pot Creamy Mushroom And Kale Pasta

Estimated Nutrition Info (per serving): Calories: 391; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 23mg; Sodium: 588mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 3g; Protein: 10g

6. BLT Summer Pasta Salad

Estimated Nutrition Info (per serving): Calories: 245; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 59mg; Sodium: 309mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 6g; Protein: 10g

7. Mushroom Stroganoff

Estimated Nutrition Info (per serving): Calories: 351; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 466mg; Carbohydrate: 50g; Dietary Fiber: 5g; Sugar: 4g; Protein 13g

Fun fact: MyFitnessPal users love eating high-protein: on average, users with weight loss goals get 24% of their calories from protein.

8. Vegan Double-Cauliflower Fettuccine Alfredo

Estimated Nutrition Info (per serving): Calories: 380; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 522mg; Carbohydrate: 51g; Dietary Fiber: 11g; Sugar: 10g; Protein: 9g

9. Roasted Ratatouille Spaghetti 

Estimated Nutrition Info (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

10. Baked Broccoli Mac & Cheese

Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

11. One-Pot Pasta With Cauliflower, Lemon, And Olives 

Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 17mg; Sodium: 651mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 5g; Protein 12g

Frequently Asked Questions About High-Protein Pasta Recipes

Still got questions about upping your pasta protein game? Here’s a rundown of the most common questions.

What pasta dish has the most protein?

Traditional pasta isn’t a protein powerhouse. Try different types of pasta with a higher protein content, including:

• Soybean pasta
• Edamame pasta
• Chickpea pasta

Is protein pasta OK for weight loss?

Absolutely! High-protein foods can help you feel fuller for longer, which can aid in weight management. 

Can you add protein powder to pasta?

Yes, you can! Protein powder can be a convenient way to boost your pasta’s protein content by mixing it into the sauce you serve with your pasta. Experiment with flavorless options so that you don’t notice the difference. 

The Bottom Line: Healthy Protein-Packed Pasta You’ll Love

Making high-protein pasta dishes doesn’t have to be rocket science. The recipes above include plenty of protein to satisfy your appetite and fuel your day. If you’re looking for more inspiration for a healthier diet, discover more recipes in the MyFitnessPal app!

The post 20 High-Protein Pasta Recipes You Will Love appeared first on MyFitnessPal Blog.

Take your workouts to the next level with our easy-to-use  Heart Rate Zone Calculator!

By simply entering your age, you’ll instantly discover your optimal heart rate zones, helping you train smarter, burn fat efficiently, and improve your overall fitness. Whether you’re a beginner or an athlete, this tool helps you tailor your workouts to match your goals and get the most out of every session.

The **Heart Rate Zone Calculator** is a simple, web-based tool designed to help users determine their optimal heart rate zones for exercise based on their age. By inputting their age, users can quickly see a breakdown of their heart rate across five key zones:

1. **Zone 1 (50-60% of max heart rate):** Ideal for warm-ups and cool-downs.
2. **Zone 2 (60-70%):** Best for fat burning and endurance training.
3. **Zone 3 (70-80%):** Focused on cardiovascular fitness and improving aerobic capacity.
4. **Zone 4 (80-90%):** Designed for hardcore, high-intensity training.
5. **Zone 5 (90-100%):** Suitable for maximum effort and short bursts of speed.

The calculator uses the standard formula to estimate the user’s maximum heart rate (220 minus age) and applies percentage ranges to define each zone. This easy-to-use tool allows users to tailor their workouts for better performance and results by understanding which intensity levels they are working within.

 

**Medical Disclaimer:**

The information provided by this Heart Rate Zone Calculator is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before starting any exercise program or if you have any concerns about your health or medical condition. The calculations and results provided by this tool are estimates and may not be accurate for all individuals, especially those with medical conditions affecting heart rate. Use this tool at your own risk.

 

For better or worse, TikTok has become a breeding ground for nutrition trends. Some of these trends deserve attention, but many promote bad health advice.

Among the latest fads is the “protein soda” trend, likely drawing inspiration from the Hulu reality show, “Secret Lives of Mormon Wives.”

This trend combines a pre-made protein drink with soda. The idea is this combo creates a tasty and protein-rich beverage.

Some might think protein soda sounds awful, while others think it sounds delicious. But the real question is, is this trend healthy? 

As a dietitian, here’s my take on protein soda. I’ll share whether it aligns with healthy eating recommendations and supports a balanced diet.

What is Protein Soda?

Protein soda includes two main components: pre-made protein drinks and various sodas. 

The trend has taken off from viral videos created by TikTok users including Rebecca Gordon and Sadie Reeves. 

In their videos, both women got a fountain Diet Coke over ice and added a bottle of Fair Life’s Core Power Vanilla High Protein Milk Shake, labeling it “protein Diet Coke.”

Many TikTokers say this original combo tastes like an ice cream float.

“Honestly, it’s not bad,” Reeves said after a few sips. 

The trend has gained traction thanks to these and other TikTok influencers who endorse it and share creative takes on the drink.

Variations on this trend include vanilla protein shake with orange soda or chocolate protein shake with cola. 

This concoction has emerged on social media during the ongoing craze for high-protein foods, supercharging its popularity.

@sadiereeves2.0 welcome to Utah @Rebecca Gordon #Utah #dietcoke #proteindietcoke #sadiereeves #foryoupage #fyp ♬ Did Somebody Say HipOpera – Latto & Christina Aguilera

Protein Is Personal

Your daily protein intake should meet your individual needs. These vary by age, activity level, and health conditions.

For the average adult getting little physical activity, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (1).  

But some research suggests older adults may need more protein than this to help prevent muscle loss with age (1). 

Active people, especially those doing intense workouts or aiming to lose weight, may need more protein as well (2). The recommendation is about 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2). 

Beyond building, repairing, and maintaining muscles, protein intake is beneficial for:

• Helping you feel full longer, which supports healthy weight management (1).
• Regulating hormones and enzymes, supporting bodily functions (2).
• Balancing fluid and electrolyte levels in your body (2).

When aiming for optimal protein intake, consider your diet, lifestyle, and health goals.

Common misconceptions suggest that higher protein intake always equates to better health outcomes. 

But, most people should stick with the guidelines mentioned above. Or, aim to eat about two to three meals daily, each providing around 25–30 grams of protein (1).

Too much protein can strain the kidneys and lead to imbalances with other nutrients like:

• Carbohydrates
• Fats
• Fiber

Tracking your protein intake with the MyFitnessPal app can help you check your daily protein levels and adjust as needed.

If you have any medical concerns, like kidney disease, or want extra help, see a dietitian about how much protein you should eat. This will help avoid potential side effects from too much or too little protein.

Protein Soda Pros and Cons

Some TikTokers say that by adding protein to diet soda, they get a boost of protein and caffeine in one simple beverage.

Is this the healthiest way to consume protein and get your caffeine fix, though? 

In short, not really. But here’s a breakdown of the pros and cons. 

Pros

One of the main advantages of protein soda is its convenience. It offers a quick and easy way to increase protein intake on the go.

Diet sodas are lower in calories than sugar-sweetened drinks. They could help you stay within your daily calorie goals if you combine them with a low-calorie protein shake.

The carbonation could also help mask the unpleasant texture of thicker protein drinks.

Cons

On the downside, protein sodas and most other liquid foods likely won’t fill you up as much or for as long as whole foods (3). This could lead to increased hunger and overeating.

Also, protein shakes and sodas often have added sugars or artificial sweeteners. These are used to improve taste but may harm health. 

Sugar-related health risks include chronic diseases (4), such as:

• Type 2 diabetes 
• Heart disease 
• Certain cancers 

So, regular soda drinkers should keep their intake below one serving per week (4). 

People often assume diet soda is healthier, but researchers also link diet sodas to potential harm, particularly from artificial sweeteners (5). 

The World Health Organization (WHO) now advises against artificial sweeteners for weight management or disease prevention (6).

Newer research suggests they may be bad for our gut, heart, and metabolic health (7).  

We need more studies to grasp their long-term effects, but it may be best to avoid them.  

Use protein supplements sparingly

Protein shakes, bars, and powders can provide convenient protein alternatives. But they should be considered an occasional supplement, not a diet staple. Choose them wisely for their nutrition and ingredients.

These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds. 

Overall, whole foods are generally more filling and nutritious, promoting better long-term dietary habits.

Protein Soda: A Dietitian’s Verdict

Protein sodas, while enticing to some, fall short of being a healthy trend. 

Personally, I wouldn’t drink protein soda. 

In fact, I choose not to drink soda in general, whether it’s diet or regular. I opt for seltzer water with a splash of 100% fruit juice when I crave a bubbly beverage.

I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, and whole and sprouted grains.

If I were a meat-eater, I would still choose whole food sources over protein shakes for the added nutritional value.

I’d include plant-based options plus animal-based foods such as:

• Chicken breast
• Baked salmon
• Hard-boiled eggs

If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein diet plan. It provides guidance on achieving your protein goals through balanced and healthy meals.

Other Dietitians’ Take on the Protein Soda Trend

Other MyFitnessPal dietitians also prefer lean, whole-food protein sources. They recommend against relying on protein soda drinks for regular protein intake. 

Katherine Basbaum, MS, RD, says that protein soda “sounds gross.” She called it unnecessary chemicals poured over ice. “I’d take a latte and scrambled eggs over that any day to get my protein and caffeine fix,” says Basbaum.

Joanna Gregg, RD, says go ahead and try this trend if you want to boost your protein. Just don’t expect it to support your health goals. 

“Overall, would I ever recommend this? No. Do I think it is building healthy habits? Not really. Is it the worst TikTok trend I have ever seen? Not even close,” she says. 

Ultimately, whole foods are the ideal protein choice for nutrition and health benefits.

Final Thoughts: Is Protein Soda Here to Stay?

Protein sodas may be a fun and convenient way to increase protein intake but approach this trend cautiously.

MyFitnessPal dietitians, including myself, agree it’s okay for most healthy adults to try this trend. But we don’t recommend adding protein soda to your regular diet. 

To spot sketchy health info on social media, cross-check it with trusted sources or verified experts, like doctors and dietitians.

Overall, to promote long-term health, prioritize mindful, balanced eating over viral trends. 

The post Dietitian Reacts to TikTok’s New “Protein Soda” Trend appeared first on MyFitnessPal Blog.

For better or worse, TikTok has become a breeding ground for nutrition trends. Some of these trends deserve attention, but many promote bad health advice.

Among the latest fads is the “protein soda” trend, likely drawing inspiration from the Hulu reality show, “Secret Lives of Mormon Wives.”

This trend combines a pre-made protein drink with soda. The idea is this combo creates a tasty and protein-rich beverage.

Some might think protein soda sounds awful, while others think it sounds delicious. But the real question is, is this trend healthy? 

As a dietitian, here’s my take on protein soda. I’ll share whether it aligns with healthy eating recommendations and supports a balanced diet.

What is Protein Soda?

Protein soda includes two main components: pre-made protein drinks and various sodas. 

The trend has taken off from viral videos created by TikTok users including Rebecca Gordon and Sadie Reeves. 

In their videos, both women got a fountain Diet Coke over ice and added a bottle of Fair Life’s Core Power Vanilla High Protein Milk Shake, labeling it “protein Diet Coke.”

Many TikTokers say this original combo tastes like an ice cream float.

“Honestly, it’s not bad,” Reeves said after a few sips. 

The trend has gained traction thanks to these and other TikTok influencers who endorse it and share creative takes on the drink.

Variations on this trend include vanilla protein shake with orange soda or chocolate protein shake with cola. 

This concoction has emerged on social media during the ongoing craze for high-protein foods, supercharging its popularity.

@sadiereeves2.0 welcome to Utah @Rebecca Gordon #Utah #dietcoke #proteindietcoke #sadiereeves #foryoupage #fyp ♬ Did Somebody Say HipOpera – Latto & Christina Aguilera

Protein Is Personal

Your daily protein intake should meet your individual needs. These vary by age, activity level, and health conditions.

For the average adult getting little physical activity, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (1).  

But some research suggests older adults may need more protein than this to help prevent muscle loss with age (1). 

Active people, especially those doing intense workouts or aiming to lose weight, may need more protein as well (2). The recommendation is about 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2). 

Beyond building, repairing, and maintaining muscles, protein intake is beneficial for:

• Helping you feel full longer, which supports healthy weight management (1).
• Regulating hormones and enzymes, supporting bodily functions (2).
• Balancing fluid and electrolyte levels in your body (2).

When aiming for optimal protein intake, consider your diet, lifestyle, and health goals.

Common misconceptions suggest that higher protein intake always equates to better health outcomes. 

But, most people should stick with the guidelines mentioned above. Or, aim to eat about two to three meals daily, each providing around 25–30 grams of protein (1).

Too much protein can strain the kidneys and lead to imbalances with other nutrients like:

• Carbohydrates
• Fats
• Fiber

Tracking your protein intake with the MyFitnessPal app can help you check your daily protein levels and adjust as needed.

If you have any medical concerns, like kidney disease, or want extra help, see a dietitian about how much protein you should eat. This will help avoid potential side effects from too much or too little protein.

Protein Soda Pros and Cons

Some TikTokers say that by adding protein to diet soda, they get a boost of protein and caffeine in one simple beverage.

Is this the healthiest way to consume protein and get your caffeine fix, though? 

In short, not really. But here’s a breakdown of the pros and cons. 

Pros

One of the main advantages of protein soda is its convenience. It offers a quick and easy way to increase protein intake on the go.

Diet sodas are lower in calories than sugar-sweetened drinks. They could help you stay within your daily calorie goals if you combine them with a low-calorie protein shake.

The carbonation could also help mask the unpleasant texture of thicker protein drinks.

Cons

On the downside, protein sodas and most other liquid foods likely won’t fill you up as much or for as long as whole foods (3). This could lead to increased hunger and overeating.

Also, protein shakes and sodas often have added sugars or artificial sweeteners. These are used to improve taste but may harm health. 

Sugar-related health risks include chronic diseases (4), such as:

• Type 2 diabetes 
• Heart disease 
• Certain cancers 

So, regular soda drinkers should keep their intake below one serving per week (4). 

People often assume diet soda is healthier, but researchers also link diet sodas to potential harm, particularly from artificial sweeteners (5). 

The World Health Organization (WHO) now advises against artificial sweeteners for weight management or disease prevention (6).

Newer research suggests they may be bad for our gut, heart, and metabolic health (7).  

We need more studies to grasp their long-term effects, but it may be best to avoid them.  

Use protein supplements sparingly

Protein shakes, bars, and powders can provide convenient protein alternatives. But they should be considered an occasional supplement, not a diet staple. Choose them wisely for their nutrition and ingredients.

These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds. 

Overall, whole foods are generally more filling and nutritious, promoting better long-term dietary habits.

Protein Soda: A Dietitian’s Verdict

Protein sodas, while enticing to some, fall short of being a healthy trend. 

Personally, I wouldn’t drink protein soda. 

In fact, I choose not to drink soda in general, whether it’s diet or regular. I opt for seltzer water with a splash of 100% fruit juice when I crave a bubbly beverage.

I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, and whole and sprouted grains.

If I were a meat-eater, I would still choose whole food sources over protein shakes for the added nutritional value.

I’d include plant-based options plus animal-based foods such as:

• Chicken breast
• Baked salmon
• Hard-boiled eggs

If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein diet plan. It provides guidance on achieving your protein goals through balanced and healthy meals.

Other Dietitians’ Take on the Protein Soda Trend

Other MyFitnessPal dietitians also prefer lean, whole-food protein sources. They recommend against relying on protein soda drinks for regular protein intake. 

Katherine Basbaum, MS, RD, says that protein soda “sounds gross.” She called it unnecessary chemicals poured over ice. “I’d take a latte and scrambled eggs over that any day to get my protein and caffeine fix,” says Basbaum.

Joanna Gregg, RD, says go ahead and try this trend if you want to boost your protein. Just don’t expect it to support your health goals. 

“Overall, would I ever recommend this? No. Do I think it is building healthy habits? Not really. Is it the worst TikTok trend I have ever seen? Not even close,” she says. 

Ultimately, whole foods are the ideal protein choice for nutrition and health benefits.

Final Thoughts: Is Protein Soda Here to Stay?

Protein sodas may be a fun and convenient way to increase protein intake but approach this trend cautiously.

MyFitnessPal dietitians, including myself, agree it’s okay for most healthy adults to try this trend. But we don’t recommend adding protein soda to your regular diet. 

To spot sketchy health info on social media, cross-check it with trusted sources or verified experts, like doctors and dietitians.

Overall, to promote long-term health, prioritize mindful, balanced eating over viral trends. 

The post Dietitian Reacts to TikTok’s New “Protein Soda” Trend appeared first on MyFitnessPal Blog.

A Calorie Calculator Is A Valuable Tool For Anyone Looking To Improve Their Fitness And Overall Health.

By estimating daily calorie needs based on factors like age, gender, weight, height, and activity level, a calorie calculator helps users understand how much energy they need to maintain, lose, or gain weight.

For fitness enthusiasts, it offers personalized insights that can guide dietary choices and optimize meal planning. It also supports goal-setting by providing a clear picture of daily caloric intake requirements, which is essential for achieving specific fitness objectives, whether they involve weight loss, muscle gain, or general maintenance.

Moreover, using a calorie calculator encourages mindfulness around eating habits and promotes a balanced lifestyle by helping users make informed decisions about their nutrition. For fitness websites, offering a calorie calculator can enhance user engagement, providing a practical and educational resource that draws in visitors and encourages them to return regularly for updates on their fitness journey.

(Fixed Code to highlight answer in green)

Calculate

Click on the following link to get a free Calorie Calculator for personal use.

Click Here for Personal Calorie Calculator Spreadsheet

You probably already know Doctor Mike from Tiktok and Instagram. He’s a board-certified physician who happens to be great at making educational videos (that often go viral!). 

And now he’s partnered with MyFitnessPal to quiz strangers on the street on their nutrition knowledge. You know, the basic stuff like how much protein, sugar, and calories are in everyday foods. 

The result? Well, watch for yourself:

@myfitnesspal

#ad Do you know what’s actually in your food? We teamed up with @doctormike to show that both the quantity and quality of what we eat matters. #myfitnesspal #myfitnesspalpartner Link In Bio.

♬ original sound – MyFitnessPal

Gaps in Nutrition Knowledge

Doctor Mike’s video isn’t the only evidence that the general population lacks foundational nutrition knowledge. 

In a recent MyFitnessPal survey, we found that the majority of respondents underestimated how many grams of fat are in foods like fish tacos, a Caesar salad, and an avocado. In fact, those foods contain almost double the fat than what survey respondents guessed.

Even more surprising, 88% of respondents said they do not really have any idea how much protein, fiber, carbs, sugar, and salt they consume daily. 

“No matter what your health goals are, it’s important to at least have a general idea of how much you are getting in the major nutrient categories,” Katherine Basbaum, a registered dietitian with MyFitnessPal says. “Even for the average healthy adult, having too much of some nutrients and not enough of others can affect whether you meet your goals.”

For example: if you’re trying to improve your gut health and microbiome, it’s important to know if you’re getting enough fiber to help the healthy bacteria in your gut. It’s also good to know how much sugar you’re eating. Excess sugar can quickly derail your gut health. 

Calorie Confusion

If Doctor Mike’s video is any indication, people aren’t good at estimating calorie counts either. In the video, most people overestimated the amount of calories in peanut butter. Their answers ranged from 100-800 calories (spoiler: it’s 180 calories!).

“Overestimating the calorie content of foods can have a negative impact on your overall health for a number of reasons. Some foods contain lighter or healthier-sounding ingredients that in our minds might equate to it being lower calorie, but in fact, sometimes foods that sound richer and more calorie-dense actually have fewer calories than the healthier-sounding ones,” Basbaum says. “For example, per the recent MyFitnessPal survey, many respondents guessed that a cheeseburger contains more calories than two fish tacos. In reality, a cheeseburger typically contains around 380 calories, while two fish tacos add up to about 490 calories.”

This is why it’s always good to check calories from a reliable source. While calorie counting may not be your go-to way of tracking what you’re eating, over and underestimating calories can slow down or stall your goals.

“There is no one generic number of calories every person needs to maintain a healthy weight,” Basbaum adds. “It varies from person to person and depends on a number of factors including age, gender, weight, height and activity level.” 

How to Improve Your Nutrition IQ

So, how do you figure out what your nutrition needs are? Where should you look for information about what’s actually in your food?

Don’t worry: it’s easier to brush up on your nutrition knowledge than you might think. There’s so many ways to boost your nutrition IQ, and one way to do that is to simply check the label. 

“The images and health claims on the front of packages give you very little information about the nutrition and quality of the food inside,” Basbaum says. “It’s a marketing tool to sell you the product.” If you really want to bump up your nutrition IQ, read the nutrition facts label on the back of the package. 

It’s not just packaged foods that have this nutrition info available. “The same goes for restaurant foods. If it is a chain restaurant with more than 20 locations, they are required to post their nutrition information on their website and at their locations.”

If you want a database that contains these foods and more, use MyFitnessPal. “It can give you almost all the nutrition information in one convenient place, whether it’s packaged and restaurant foods or fresh foods like meats and produce,” says Basbaum.

Our members second that: according to our recent MyFitnessPal survey, 87% of respondents agree that being able to accurately log the food they’re consuming would help them keep an eye on their food / calorie intake. 

Whatever you choose, learning about the nutrition in your food can help you make better choices, achieve your goals, and feel like a better version of yourself. And if Doctor Mike ever approaches you on the street to challenge your nutrition IQ, you’ll be ready.

The post Doctor Mike Tests Strangers’ Nutrition IQ In New Video appeared first on MyFitnessPal Blog.