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Protein Intake Formula:
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The Protein Intake Calculator estimates the optimal daily protein requirement for muscle gain based on body weight. It uses the standard formula of 1.95 grams of protein per kilogram of body weight for individuals in a muscle gaining phase.
The calculator uses the protein intake formula:
Where:
Explanation: The formula provides the recommended daily protein intake in grams based on your current body weight for optimal muscle growth during a gaining phase.
Details: Proper protein intake is crucial for muscle repair, growth, and recovery. Adequate protein consumption supports muscle protein synthesis and helps maximize the results of resistance training.
Tips: Enter your current body weight in kilograms. The value must be valid (weight > 0). The calculator will provide your recommended daily protein intake for muscle gain.
Q1: Why use 1.95g/kg for protein intake?
A: 1.95g/kg represents the optimal protein intake range for individuals in a muscle building phase, supported by sports nutrition research for maximizing muscle protein synthesis.
Q2: Should I consume all protein in one meal?
A: No, it's better to distribute protein intake evenly throughout the day (every 3-4 hours) to optimize muscle protein synthesis rates.
Q3: What are the best protein sources?
A: High-quality protein sources include lean meats, fish, eggs, dairy products, and plant-based options like legumes, tofu, and protein supplements when needed.
Q4: Does timing matter for protein consumption?
A: Yes, consuming protein within 1-2 hours after workouts can enhance muscle recovery and growth. Pre-workout protein also provides benefits.
Q5: Should protein intake change during cutting phases?
A: Yes, during calorie restriction, higher protein intake (up to 2.2-2.4g/kg) may help preserve muscle mass while losing fat.