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Protein Calculation Formula:
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Protein is essential during weight loss as it helps preserve lean muscle mass while promoting fat loss. The recommended intake of 1.7g per kg of goal weight provides adequate protein to support metabolism, maintain muscle, and promote satiety during calorie restriction.
The calculator uses the protein calculation formula:
Where:
Explanation: This formula provides the daily protein requirement in grams based on your target weight during the weight loss phase.
Details: Adequate protein intake during weight loss helps preserve muscle mass, increases metabolic rate, reduces appetite, and helps maintain weight loss long-term. Protein has a higher thermic effect than other macronutrients, meaning your body burns more calories digesting it.
Tips: Enter your goal weight in kilograms. The calculator will determine your recommended daily protein intake for optimal results during your weight loss journey.
Q1: Why 1.7g per kg of goal weight?
A: Research shows that higher protein intake (1.6-2.2g/kg) during weight loss helps preserve lean mass and promote fat loss more effectively than standard protein recommendations.
Q2: Should I use current weight or goal weight?
A: Use your goal weight, as this calculation is designed for the weight loss phase and protein needs decrease as you lose weight.
Q3: What if I'm very active?
A: Highly active individuals may need slightly more protein (up to 2.2g/kg) to support recovery and muscle maintenance during calorie restriction.
Q4: Are there any health concerns with high protein intake?
A: For most healthy individuals, higher protein intake is safe. Those with kidney disease should consult a healthcare provider before increasing protein intake.
Q5: How should I distribute protein throughout the day?
A: Distribute protein evenly across meals (20-40g per meal) to maximize muscle protein synthesis and satiety throughout the day.