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Protein Requirement Formula:
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The protein requirement formula calculates the recommended daily protein intake for individuals aiming to lose weight. It's based on the target goal weight and uses a multiplier of 1.9 grams per kilogram to support muscle preservation during weight loss.
The calculator uses the protein requirement formula:
Where:
Explanation: This formula provides a higher protein intake recommendation to help preserve lean muscle mass while losing fat during a calorie deficit.
Details: Adequate protein intake during weight loss helps maintain muscle mass, increases satiety, boosts metabolism, and supports overall body composition improvements.
Tips: Enter your goal weight in kilograms. The value must be valid (greater than 0). The calculator will provide your recommended daily protein intake in grams.
Q1: Why use 1.9g/kg for protein during weight loss?
A: Higher protein intake helps preserve muscle mass during calorie restriction and has been shown to improve body composition outcomes.
Q2: Should I use current weight or goal weight for calculation?
A: This calculator uses goal weight as it provides a protein target appropriate for your target body composition.
Q3: Is this protein amount safe for long-term use?
A: For most healthy individuals, this protein intake is safe. However, those with kidney issues should consult a healthcare provider before increasing protein intake.
Q4: How should I distribute protein throughout the day?
A: Aim to distribute protein evenly across meals (every 3-4 hours) to optimize muscle protein synthesis throughout the day.
Q5: Can I adjust the protein amount based on activity level?
A: Yes, highly active individuals may benefit from slightly higher protein intake (up to 2.2g/kg), while sedentary individuals might do well with slightly less.