Home
Back
Protein Intake Formula:
| From: | To: |
The Protein Calculator For Weight Loss And Muscle Gain For Women helps determine the optimal daily protein intake for women seeking to lose weight while building and maintaining muscle mass. It uses a scientifically-backed formula to provide personalized recommendations.
The calculator uses the protein intake formula:
Where:
Explanation: This formula provides an optimal protein intake level that supports both fat loss and muscle preservation/growth during a recomposition phase.
Details: Adequate protein intake is crucial for women pursuing weight loss and muscle gain. It helps preserve lean muscle mass during calorie restriction, supports muscle recovery and growth, increases satiety, and has a higher thermic effect compared to other macronutrients.
Tips: Enter your current weight in kilograms. For accurate results, use your actual body weight and ensure you're consuming this protein amount as part of a balanced diet with appropriate calorie intake for your goals.
Q1: Why 1.9g per kg of body weight?
A: This amount is optimal for women in recomposition, providing enough protein to support muscle protein synthesis while creating a caloric deficit for fat loss.
Q2: Should I adjust protein intake based on activity level?
A: Yes, more active individuals may benefit from the higher end of protein recommendations, while sedentary individuals may require less.
Q3: Is this amount safe for long-term consumption?
A: Yes, for healthy individuals, this protein intake is safe and supported by current research for body recomposition goals.
Q4: How should I distribute protein throughout the day?
A: Aim for 20-40g of protein per meal, spaced evenly throughout the day to maximize muscle protein synthesis.
Q5: What if I have kidney issues?
A: Consult with a healthcare provider before increasing protein intake if you have pre-existing kidney conditions.