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Protein Intake Formula:
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The protein intake recommendation of 2.0 grams per kilogram of body weight is specifically designed for individuals aiming for body recomposition - simultaneously losing fat while gaining muscle mass. This higher protein intake supports muscle protein synthesis while in a caloric deficit.
The calculator uses a simple formula:
Where:
Explanation: This formula provides the daily protein requirement in grams based on your current body weight, specifically tailored for body recomposition goals.
Details: Adequate protein intake is crucial for body recomposition as it helps preserve lean muscle mass during weight loss, supports muscle repair and growth, increases satiety, and has a higher thermic effect than other macronutrients.
Tips: Enter your current weight in kilograms. For accurate results, use your morning weight before eating or drinking. The calculator will provide your recommended daily protein intake in grams.
Q1: Is 2.0g/kg too much protein?
A: For body recomposition goals, 2.0-2.2g/kg is considered optimal and safe for healthy individuals. Those with kidney issues should consult a doctor first.
Q2: Should I consume all this protein in one meal?
A: No, distribute your protein intake evenly throughout the day (3-5 meals) to maximize muscle protein synthesis.
Q3: What are the best protein sources?
A: Lean meats, fish, eggs, dairy, legumes, and protein supplements. Aim for variety to get all essential amino acids.
Q4: Does this calculation work for overweight individuals?
A: For significantly overweight individuals, some experts recommend using lean body mass instead of total weight for calculation.
Q5: How does this change with activity level?
A: This calculation is designed for active individuals pursuing body recomposition. Sedentary people may require less protein.