1. What is Protein Intake Calculation?

Protein intake calculation helps determine the optimal daily protein consumption for females aiming for weight loss and muscle gain. Adequate protein supports muscle recovery, promotes satiety, and preserves lean mass during calorie restriction.

2. How Does the Calculator Work?

The calculator uses the protein intake formula:

Where:

• \( \text{Weight} \) — Body weight in kilograms
• \( 1.9 \) — Protein multiplier for female recomp goals

Explanation: This formula provides an optimal protein intake level that supports both fat loss and muscle maintenance/growth for active females.

3. Importance of Protein Intake

Details: Proper protein intake is essential for muscle protein synthesis, metabolic health, and body composition improvement. It helps maintain muscle mass during weight loss and supports muscle growth during training phases.

4. Using the Calculator

Tips: Enter your current weight in kilograms. The calculator will provide your recommended daily protein intake in grams for optimal results in weight loss and muscle gain.

5. Frequently Asked Questions (FAQ)

Q1: Why 1.9g per kg of body weight?
A: This amount is optimal for females engaged in resistance training who want to lose fat while preserving or building muscle mass.

Q2: Should I consume all protein at once?
A: Distribute protein intake evenly throughout the day (4-5 meals) for optimal muscle protein synthesis.

Q3: What are the best protein sources?
A: Lean meats, fish, eggs, dairy, legumes, and protein supplements provide high-quality protein for muscle support.

Q4: Does this change with activity level?
A: Highly active individuals may need slightly more protein, while sedentary individuals may require less.

Q5: Is this safe for long-term use?
A: Yes, this protein intake level is safe for healthy individuals and supports overall health and fitness goals.