30% of calories from protein
o I read that a good weight loss ratio is 30/45/25. 30% of calories from protein, 45% from carbs, and 25% from fat.
The math for that is that there should average 7.5 grams of protein for every 100 calories. (For every 100 calories, 30 calories should be protein. Each gram of protein is 4 calories. Divide 30 by 4, and you get 7.5.)
So 7.5g per 100 cal is a "medium protein" food. Higher is high protein, and lower is low protein.
Yet people call things like eggs (6g per 100 cal) a high protein food. Beans and grains are supposedly protein foods, but they contain less protein per cal than eggs do. Even some cheeses are low protein due to their high fat content.
I'm mostly vegetarian. I eat some dairy every day and eat fish once or twice a week, but I don't think I've ever hit anywhere near that ratio on Cronometer. I usually get stats like "you met 65% of your protein goal and 150% of your carbs and fat goals."
Eating low-fat Greek yogurt helps. Tofu and soy beans help. So do dark leafy greens. But even if you're only eating 1200 calories a day (the minimum safe number of calories, partly because only carbs pass the blood-brain barrier and the brain needs at least 500 cals a day to function) you still need at least 90 grams of protein.
I really don't want to start eating seitan, let alone meat. How do other vegetarians do it? And aren't you all mad that medium protein foods are called high protein? I am!