1. What is Protein Intake for Weight Loss?

Protein intake during weight loss is crucial for preserving lean muscle mass while promoting fat loss. The recommended amount is typically higher than maintenance levels to compensate for calorie restriction and prevent muscle catabolism.

2. How Does the Calculator Work?

The calculator uses the protein intake formula:

Where:

• \( Weight \) — Body weight in kilograms
• \( Factor \) — Protein multiplier based on weight loss goals

Explanation: The equation calculates daily protein needs based on body weight and activity level, with higher factors for more aggressive weight loss or athletic populations.

3. Importance of Protein During Weight Loss

Details: Adequate protein intake during calorie deficit helps maintain muscle mass, increases satiety, boosts metabolism through the thermic effect of food, and prevents metabolic slowdown.

4. Using the Calculator

Tips: Enter your current body weight in kg and select an appropriate protein factor based on your activity level and weight loss goals. The calculator will estimate your daily protein needs.

5. Frequently Asked Questions (FAQ)

Q1: Why is protein important for weight loss?
A: Protein helps preserve muscle mass, keeps you full longer, and requires more energy to digest than carbs or fat (higher thermic effect).

Q2: What are the different protein factor options?
A: 1.6 g/kg for moderate weight loss, 2.2 g/kg for aggressive loss, and 2.5 g/kg for athletes or very active individuals.

Q3: Should I use current or goal weight?
A: Always use current body weight for these calculations, adjusting as you lose weight.

Q4: Can I eat too much protein?
A: While healthy individuals can tolerate high protein, those with kidney disease should consult a doctor before increasing protein intake.

Q5: How should I distribute protein intake?
A: Aim for 20-40g of protein per meal, spread evenly throughout the day for optimal muscle protein synthesis.