1. What is Protein Per Kg Calculation?

The protein per kg calculation estimates daily protein requirements based on body weight and activity level. It's commonly used by athletes, bodybuilders, and individuals managing their nutrition.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• Body Weight — Your current weight in kilograms
• Factor — Protein requirement factor ranging from 0.8 to 2.2 g/kg

Explanation: The factor varies based on activity level, goals (maintenance vs. muscle gain), and health status.

3. Importance of Protein Calculation

Details: Proper protein intake supports muscle maintenance, recovery after exercise, and overall health. Both deficiency and excess can have health consequences.

4. Using the Calculator

Tips: Enter your weight in kg and select an appropriate factor (0.8 for sedentary, 1.2-1.6 for active, 1.6-2.2 for athletes). All values must be valid (weight > 0, factor between 0.8-2.2).

5. Frequently Asked Questions (FAQ)

Q1: What's the minimum protein requirement?
A: The RDA is 0.8 g/kg for sedentary adults, but active individuals typically need more.

Q2: Can too much protein be harmful?
A: Excessive protein (especially >2.2 g/kg long-term) may stress kidneys in susceptible individuals.

Q3: How should I distribute protein intake?
A: Aim for 20-40g per meal, spread throughout the day for optimal muscle protein synthesis.

Q4: Does protein need change with age?
A: Older adults may benefit from higher intake (1.0-1.2 g/kg) to combat sarcopenia.

Q5: Should protein intake differ for weight loss?
A: Higher protein (1.2-1.6 g/kg) can help preserve lean mass during calorie restriction.