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Protein Intake Formula:
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The protein intake formula calculates the recommended daily protein consumption based on lean body mass for optimal muscle growth and maintenance. It uses a multiplier of 2.3 grams per kilogram of lean mass to support lean gains.
The calculator uses the protein intake formula:
Where:
Explanation: This formula provides the optimal protein intake needed to support muscle protein synthesis and promote lean muscle growth while minimizing fat gain.
Details: Adequate protein intake is essential for muscle repair, growth, and maintenance. It supports recovery after workouts, helps preserve lean mass during calorie deficits, and contributes to overall athletic performance.
Tips: Enter your lean body mass in kilograms. If you don't know your lean mass, you can estimate it by subtracting your body fat mass from your total weight.
Q1: Why 2.3g per kg of lean mass?
A: Research suggests that 2.3-3.1g/kg of lean mass is optimal for muscle building while minimizing fat gain during muscle growth phases.
Q2: How do I calculate my lean body mass?
A: Lean mass = Total weight - (Total weight × Body fat percentage). Body fat can be measured through various methods like DEXA scans, calipers, or bioelectrical impedance scales.
Q3: Should I consume more protein on workout days?
A: Protein needs are relatively consistent day-to-day. Focus on meeting your daily target rather than varying intake based on training days.
Q4: Is this amount safe for long-term consumption?
A: For healthy individuals, 2.3g/kg of lean mass is generally considered safe. Those with kidney issues should consult a healthcare provider before increasing protein intake.
Q5: Should protein be evenly distributed throughout the day?
A: Yes, distributing protein intake across 3-5 meals (20-40g per meal) can optimize muscle protein synthesis throughout the day.