Protein Requirements Formula:
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Protein requirements vary based on body weight and activity level. This calculator helps determine your optimal daily protein intake based on these factors.
The calculator uses a simple formula:
Where:
Explanation: The equation multiplies your weight by a standard protein requirement factor that varies based on your activity level and goals.
Details: Adequate protein intake is essential for muscle maintenance, recovery, immune function, and overall health. Requirements increase with physical activity levels.
Tips: Enter your weight in kilograms and select the appropriate protein factor based on your activity level. The calculator will show your estimated daily protein needs.
Q1: How do I convert pounds to kilograms?
A: Divide your weight in pounds by 2.205 to get kilograms (e.g., 150 lbs ÷ 2.205 = 68 kg).
Q2: What if I'm trying to lose weight?
A: Use your target weight rather than current weight if you're significantly overweight. Protein needs may be higher during weight loss to preserve muscle.
Q3: Are these requirements different for older adults?
A: Yes, older adults may need 1.0-1.2 g/kg to prevent sarcopenia, even if sedentary.
Q4: Can too much protein be harmful?
A: For healthy individuals, up to 2.5 g/kg is generally safe. Those with kidney disease should consult a doctor.
Q5: Should protein be spread throughout the day?
A: Yes, consuming protein evenly across meals (20-40g per meal) optimizes muscle protein synthesis.