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Protein Calculation Formula:
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Protein intake for weight loss typically ranges between 1.6 to 2.2 grams per kilogram of body weight. This higher protein intake helps preserve muscle mass while losing fat, increases satiety, and boosts metabolism through the thermic effect of food.
The calculator uses the protein formula:
Where:
Explanation: The exact multiplier depends on your activity level, with more active individuals requiring more protein to support muscle maintenance and recovery.
Details: Adequate protein intake during weight loss helps preserve lean muscle mass, increases satiety (reducing overall calorie intake), and has a higher thermic effect than carbs or fat, meaning your body burns more calories digesting protein.
Tips: Enter your weight in kilograms and select your activity level. The calculator will show your recommended protein intake and the full recommended range (1.6-2.2 g/kg).
Q1: Is more protein better for weight loss?
A: While higher protein helps with satiety and muscle retention, there's no additional benefit beyond 2.2 g/kg for most people, and very high protein may be hard on kidneys in susceptible individuals.
Q2: Should I use my current weight or goal weight?
A: Use your current weight. As you lose weight, recalculate your protein needs periodically.
Q3: What if I'm obese?
A: For BMI >30, some experts recommend using adjusted body weight (typically 25-28 for women, 28-30 for men) to calculate protein needs.
Q4: Can I eat all my protein in one meal?
A: It's better to distribute protein intake evenly across meals (20-40g per meal) for optimal muscle protein synthesis.
Q5: What are the best protein sources?
A: Lean meats, fish, eggs, dairy, legumes, and protein supplements can all contribute to meeting your protein needs.