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Protein Economics
Protein Economics by J. M. Yarlott, BS, MS
Please fill out this form that will calculate your basal metabolism (BMR) (2) and your minimum Protein needs.
Name (Optional) Gender Male       Female  
Age    Height in inches    Weight in pounds
 
  Select your Activity factor (3) 

Your BMR in Calories  0 
Your minimun daily Protein in grams   0
This is the personal food list exclusively for . It is based on this person's Basal metabolism as calculated above. The food serving sizes are equvalent to the minimum daily Protein necessary to replace the nitrogen that was excreted in the previous 24 hours which is approximately proportional to the energy expended(1). The column labeled additional calories is the number of calories to fill the daily BMR. Any desired foods may be eaten to complete the necessary daily calories. The suggested cost of the additional food is based on an average cost per calorie of $.00721 . The total daily cost is the sum of the protein cost and the additional foods average cost. 
Food Cost per
Ounce $$		 Grams Protein
per Gram		 Serving size
Ounces		 Protein cost
per day $$ 		Protein
Calories		 Additional
calories		 Cost of
add'l calories		 Total cost
per day $$
Potato, baked, with skin 0.037 0.025 0 0 0 0 0 0
Rice, Short Grain, cooked 0.08 0.0237 0 0 0 0 0 0
Rice, Long Grain, cooked 0.09 0.0272 0 0 0 0 0 0
Walnuts 0.32 0.1536 0 0 0 0 0 0
Nuts, Brazilnuts 0.47 0.1446 0 0 0 0 0 0
Nuts, Cashew 0.349 0.168 0 0 0 0 0 0
Bread, white 0.142 0.0778 0 0 0 0 0 0
Peanuts, roasted, salted 0.2 0.28 0 0 0 0 0 0
Macaroni, cooked 0.068 0.0576 0 0 0 0 0 0
Sausage, Pork and beef 0.25 0.385 0 0 0 0 0 0
Seeds, chia 0.5 0.1554 0 0 0 0 0 0
Bread, whole wheat 0.181 0.0964 0 0 0 0 0 0
Corn cooked 0.091 0.0317 0 0 0 0 0 0
Yogurt, Low Fat, fruit 0.065 0.0487 0 0 0 0 0 0
Milk, whole 0.029 0.0333 0 0 0 0 0 0
Veggies, beets, cooked 0.049 0.0165 0 0 0 0 0 0
Veggies, Cabbage, red, raw 0.031 0.0143 0 0 0 0 0 0
Almonds 0.751 0.2126 0 0 0 0 0 0
Meat, sausage 0.25 0.182 0 0 0 0 0 0
Meat, bacon 0.142 0.3797 0 0 0 0 0 0
Oatbran 0.124 0.1734 0 0 0 0 0 0
Wheat Germ 0.25 0.23 0 0 0 0 0 0
Milk, reduced fat 0.029 0.0394 0 0 0 0 0 0
Veggies, splitpeas, cooked 0.062 0.0832 0 0 0 0 0 0
Veggies, Cabbage, raw 0.024 0.0143 0 0 0 0 0 0
Cheese, chedder 0.389 0.2471 0 0 0 0 0 0
Seeds, seseme 1 0.1778 0 0 0 0 0 0
Whey Protein 0.614 0.1034 0 0 0 0 0 0
Beans, kidney 0.085 0.052 0 0 0 0 0 0
Meat, ground beef (5) 0.113 0.2624 0 0 0 0 0 0
Lentils, cooked 0.107 0.0904 0 0 0 0 0 0
Meat, porkchop 0.112 0.2667 0 0 0 0 0 0
Wheatbran 0.283 0.1552 0 0 0 0 0 0
Milk, skim 0.029 0.0327 0 0 0 0 0 0
Meat, Ham 0.106 0.2259 0 0 0 0 0 0
Meat, Roast Beef (5) 0.184 0.3106 0 0 0 0 0 0
Veggies, Romaine 0.031 0.0107 0 0 0 0 0 0
Veggies, Green beans, raw 0.056 0.0182 0 0 0 0 0 0
Meat chicken, roasted 0.154 0.25 0 0 0 0 0 0
Chicken Breast, skinless 0.124 0.3346 0 0 0 0 0 0
Meat, Lamb roast see note(5) 0.299 0.2635 0 0 0 0 0 0
Veggies, English peas, raw 0.156 0.0545 0 0 0 0 0 0
Whitefish see note(4) 0.25 0.2447 0 0 0 0 0 0
Yogurt, plain, low fat 0.119 0.0522 0 0 0 0 0 0
Veggies, bell peppers, green 0.043 0.0087 0 0 0 0 0 0
Meat, beefsteak broiled note(5) 0.624 0.2341 0 0 0 0 0 0
Veggies, lettuce, iceburg 0.023 0.0073 0 0 0 0 0 0
Soup, lentil 0.128 0.0322 0 0 0 0 0 0
Veggies, cauliflower, raw 0.063 0.02 0 0 0 0 0 0
Veggies, polebeans, snap, raw 0.093 0.0192 0 0 0 0 0 0
Tofu 0.162 0.0738 0 0 0 0 0 0
Eggs 0.467 0.1294 0 0 0 0 0 0
Cottage cheese 0.349 0.1248 0 0 0 0 0 0
Tuna packed in water 0.5 0.2365 0 0 0 0 0 0
meat, lamb chop (5) 0.808 0.2576 0 0 0 0 0 0
Veggies, broccoli 0.106 0.0297 0 0 0 0 0 0
Meat, corned beef 0.964 0.1812 0 0 0 0 0 0
Veggies, Bell peppers,red 0.093 0.0098 0 0 0 0 0 0
Veggies, Brussels sprouts, cooked 0.187 0.0238 0 0 0 0 0 0
Veggies, tomatos, raw 0.081 0.0089 0 0 0 0 0 0
Veggies, spinach, salad 0.2 0.0285 0 0 0 0 0 0
Veggies, asparagus 0.187 0.0244 0 0 0 0 0 0
Sprouts, alfalfa 0.398 0.0394 0 0 0 0 0 0
Milk, Soy 0.5 0.0359 0 0 0 0 0 0
Number of foods=82     Average daily cost= $ 0

References:
1. D. M. Hegsted "Minimum Protein Requirements of Adults"
The American Journal of Clinical Nutrition Vol 21 No 5 May, 1968. pp 352-357
2. "A new predictive equation for resting energy expenditure in healthy individuals"
by MD Mifflin, ST St Jeor, LA Hill, BJ Scott, SA Daugherty and YO Koh
3. Harris-Benedict activity factors
4. Seafood may be contaminated with mercury. See http://oceansalive.org for lists of contaminated and safe fish.
5. To reduce associated health risks limit red meat in your diet to two or less servings per week, according to "The Blaylock Wellness Report" for June 2006.

Related Articles:
"The Prices of Foods With High Omega 3 Fatty Acids by J. M. Yarlott" http://www.newstarget.com:80/022450.html
"The Financial Reality of Overeating" by Close and Schoeller http://www.jacn.org/cgi/content/abstract/25/3/203

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