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Protein Calculation Formula:
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This calculator determines the optimal daily protein intake for individuals looking to build muscle while losing fat. The formula uses a multiplier of 1.95 grams per kilogram of body weight, which is balanced for effective body recomposition.
The calculator uses the protein requirement formula:
Where:
Explanation: This protein intake level supports muscle protein synthesis while creating a slight caloric deficit for fat loss, making it ideal for body recomposition goals.
Details: Adequate protein intake is crucial for preserving lean muscle mass during weight loss, promoting muscle growth, increasing satiety, and supporting metabolic health during body recomposition.
Tips: Enter your current body weight in kilograms. For accurate results, weigh yourself in the morning after using the bathroom and before eating or drinking.
Q1: Why 1.95g/kg specifically?
A: This amount is research-backed for optimizing muscle protein synthesis while in a caloric deficit, balancing the needs for both muscle growth and fat loss.
Q2: Should I adjust this based on activity level?
A: This calculation already accounts for moderate to high activity levels. Extremely active individuals may benefit from slightly higher protein intake (up to 2.2g/kg).
Q3: How should I distribute protein throughout the day?
A: Aim for 4-5 protein-rich meals spaced evenly throughout the day, with 20-40g of protein per meal to maximize muscle protein synthesis.
Q4: What are the best protein sources?
A: Focus on lean protein sources like chicken, fish, eggs, dairy, legumes, and protein supplements if needed to meet your daily target.
Q5: How long until I see results?
A: With consistent training and proper nutrition, noticeable body composition changes typically appear within 4-8 weeks, though individual results may vary.