1. What is Protein Requirement Calculation?

The protein requirement calculation helps determine how much protein you should consume daily to support weight loss while maintaining muscle mass. It's based on your body weight and activity level.

2. How Does the Calculator Work?

The calculator uses the protein formula:

Where:

• \( Weight \) — Body weight in kilograms
• \( Factor \) — Protein factor in grams per kilogram of body weight

Explanation: The equation accounts for individual differences in body composition and activity levels that affect protein needs.

3. Importance of Protein for Weight Loss

Details: Adequate protein intake helps preserve lean muscle mass during weight loss, increases satiety, and has a higher thermic effect than other macronutrients.

4. Using the Calculator

Tips: Enter your weight in kg, select an appropriate protein factor based on your activity level (1.6 g/kg is a common starting point for weight loss). All values must be valid (weight > 0, factor > 0).

5. Frequently Asked Questions (FAQ)

Q1: Why is protein important for weight loss?
A: Protein helps maintain muscle mass during calorie restriction, keeps you feeling full longer, and requires more energy to digest than carbs or fat.

Q2: What are typical protein factor ranges?
A: Sedentary: 1.2-1.4 g/kg, Moderate activity: 1.4-1.6 g/kg, Active: 1.6-2.0 g/kg, Athletes: 2.0-2.4 g/kg.

Q3: Should I consume all my protein in one meal?
A: No, distribute protein intake evenly throughout the day (every 3-4 hours) for optimal muscle protein synthesis.

Q4: Can I consume too much protein?
A: While generally safe for healthy individuals, very high intakes (>3g/kg) may stress kidneys in susceptible individuals.

Q5: Do protein needs change with age?
A: Yes, older adults may need more protein (1.2-2.0 g/kg) to combat age-related muscle loss (sarcopenia).