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Protein Intake Formula:
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The Protein Mass Calculator helps determine the optimal daily protein intake for weight loss based on lean body mass. It uses the formula: Protein (g/day) = Lean Mass (kg) × 1.9, which is specifically designed for weight loss scenarios.
The calculator uses the protein intake formula:
Where:
Explanation: This formula provides the recommended daily protein intake to support muscle preservation while promoting fat loss during weight reduction.
Details: Adequate protein intake during weight loss helps preserve lean muscle mass, increases satiety, boosts metabolism, and supports overall body composition improvements.
Tips: Enter your lean body mass in kilograms. The value must be greater than zero. For accurate results, use measured or estimated lean mass rather than total body weight.
Q1: Why use 1.9 as the multiplier for weight loss?
A: The 1.9 multiplier provides higher protein intake to support muscle preservation and metabolic benefits during calorie restriction for weight loss.
Q2: How do I calculate my lean body mass?
A: Lean body mass can be estimated through body composition analysis, DEXA scans, or using formulas that subtract estimated fat mass from total body weight.
Q3: Is this protein intake safe for everyone?
A: While generally safe for healthy individuals, those with kidney issues should consult a healthcare provider before increasing protein intake significantly.
Q4: Should protein be distributed throughout the day?
A: Yes, distributing protein intake evenly across meals (20-40g per meal) optimizes muscle protein synthesis and satiety throughout the day.
Q5: What are good protein sources for weight loss?
A: Lean meats, fish, eggs, dairy, legumes, and plant-based proteins that provide high-quality protein with minimal added fats and carbohydrates.