The Protein Calculator For Weight Loss and Muscle Gain Is an Online Calculator That Allows users to input their weight, height, age, and activity level, and calculates their recommended daily protein intake for weight loss or muscle gain. \
This tool can be helpful for people who are trying to reach specific fitness goals and want to ensure they are consuming the right amount of protein to support those goals.
Protein Calculator
| age should be in 14 to 80 range | |
| require | require |
You should take ...... of protein per day
Our protein calculator is a simple and easy-to-use tool that helps you determine your daily protein needs for weight loss or muscle gain. By inputting your weight, height, age, and activity level, the calculator will provide you with a personalized protein intake recommendation.
Whether you’re trying to lose weight or build muscle, protein is essential for supporting your body’s overall health and fitness goals. This calculator makes it easy to ensure you’re getting the right amount of protein to reach your desired outcome.
Don’t let the confusion of protein intake hold you back from reaching your goals. Try our protein calculator today!
How much protein do I need to lose weight and build muscle?
The amount of protein needed to lose weight and build muscle varies based on individual factors such as weight, body composition, and activity level.
However, a general recommendation is to aim for 1.2-1.7 grams of protein per kilogram of body weight per day for weight loss, and 1.6-2.2 grams per kilogram of body weight per day for muscle gain. It’s important to consult with a healthcare professional or a registered dietitian for a personalized recommendation.
How do I calculate my daily protein intake for weight loss?
To calculate your daily protein intake for weight loss, you can use the following formula: 1.2-1.7 grams of protein per kilogram of body weight per day.
To use this formula, you will need to know your current weight in kilograms. You can calculate this by dividing your weight in pounds by 2.2.
For example, if you weigh 150 pounds, your weight in kilograms would be 68.04 (150/2.2 = 68.04).
Using the above formula, your recommended protein intake for weight loss would be between 81.64 and 116.48 grams per day.
It’s important to note that this is just a general recommendation, and it’s always best to consult with a healthcare professional or a registered dietitian for a personalized recommendation.
How many calories and protein should I eat to lose weight and gain muscle?
The number of calories and protein you should eat to lose weight and gain muscle will depend on several factors such as your current weight, body composition, and activity level. However, a general recommendation is to aim for a calorie deficit of 500-1000 calories per day to lose weight, and a calorie surplus of 250-500 calories per day to gain muscle.
As for protein, a general recommendation is to aim for 1.2-1.7 grams of protein per kilogram of body weight per day for weight loss, and 1.6-2.2 grams per kilogram of body weight per day for muscle gain. It’s important to consult with a healthcare professional or a registered dietitian for personalized recommendation.
Is 200g of protein a day too much?
200 grams of protein per day is a high intake and may be too much for some individuals, especially for those who are not engaging in heavy physical activity or resistance training.
The recommended daily intake for protein is 0.8 grams per kilogram of body weight for sedentary individuals, 1.2-1.7 grams per kilogram for weight loss and 1.6-2.2 grams per kilogram for muscle gain. Consuming too much protein can lead to kidney damage, dehydration, and other health issues. It’s important to consult with a healthcare professional or a registered dietitian before making any drastic changes to your protein intake.
Protein Requirements By Age
| Age Group | Sedentary | Weight Loss | Muscle Gain |
|---|---|---|---|
| Children (1-3) | 13g/day | Not applicable | Not applicable |
| Children (4-8) | 19g/day | Not applicable | Not applicable |
| Children (9-13) | 34g/day | Not applicable | Not applicable |
| Adolescents (14-18) | 52g/day (girls) and 62g/day (boys) | 0.8-1.2g/kg BW | 1.4-1.8g/kg BW |
| Adults (19-70) | 0.8g/kg BW | 1.2-1.7g/kg BW | 1.6-2.2g/kg BW |
| Elderly (70+) | 0.8g/kg BW | 1.2-1.7g/kg BW | Not applicable |
Note:
- BW – Body weight
- Sedentary: an individual who doesn’t engage in regular physical activity
- Recommended daily protein intake can vary based on various factors such as muscle mass, activity level, and health status. It’s always better to consult with a healthcare professional or a registered dietitian for a personalized recommendation.
This table provides an overview of the recommended protein intake for different age groups. As you can see, the protein requirements vary depending on the age group and activity level.
Children, adolescents, and adults have different needs, and the same goes for sedentary individuals and those who engage in regular physical activity or resistance training. It’s important to note that these are general recommendations and it is always best to consult with a healthcare professional or a registered dietitian for personalized recommendations.