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Protein Calculation Formula:
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This calculator determines recommended protein intake based on your lean body mass (LBM). The formula accounts for your total body weight and body fat percentage to estimate how much protein you should consume daily for optimal muscle maintenance and growth.
The calculator uses these formulas:
Where:
Explanation: The formula first calculates your lean body mass by subtracting fat mass from total weight, then multiplies by 2.2g/kg to get protein recommendation.
Details: Adequate protein intake is essential for muscle maintenance, recovery after exercise, immune function, and many metabolic processes. Protein needs are higher for athletes and those trying to build muscle.
Tips: Enter your weight in kilograms and body fat percentage (from calipers, DEXA scan, or other measurement method). For accurate results, use the most precise body fat measurement available.
Q1: Why calculate protein based on LBM instead of total weight?
A: Fat tissue requires less protein than lean tissue, so calculations based on LBM provide more accurate recommendations.
Q2: Is 2.2g/kg of LBM appropriate for everyone?
A: This is a general guideline for active individuals. Athletes may need more (2.2-3.4g/kg LBM), while sedentary individuals may need less.
Q3: How can I measure my body fat percentage?
A: Methods include DEXA scans (most accurate), calipers, bioelectrical impedance scales, or circumference measurements.
Q4: Should I spread protein intake throughout the day?
A: Yes, consuming protein in 20-40g doses every 3-4 hours optimizes muscle protein synthesis.
Q5: Are there risks to high protein intake?
A: Healthy individuals can typically tolerate high protein, but those with kidney disease should consult a doctor.