1. What is a Protein Intake Calculator?

Definition: This calculator estimates the recommended daily protein intake based on body weight and activity level.

Purpose: It helps athletes, fitness enthusiasts, and health-conscious individuals determine their optimal protein consumption.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( P \) — Protein intake (grams)
• \( W \) — Body weight (kilograms)
• \( k \) — Protein factor (grams per kilogram of body weight)

Explanation: The body weight is multiplied by a protein factor that varies based on activity level and fitness goals.

3. Importance of Protein Calculation

Details: Proper protein intake supports muscle growth, recovery, and overall health. Both deficiency and excess can have negative effects.

4. Using the Calculator

Tips: Enter your body weight in kg and select an appropriate protein factor (default 1.6 g/kg for active individuals). All values must be > 0.

5. Frequently Asked Questions (FAQ)

Q1: What protein factor should I use?
A: Sedentary: 0.8-1.0 g/kg • Active: 1.2-1.6 g/kg • Athletes: 1.6-2.2 g/kg • Muscle building: 1.6-2.4 g/kg

Q2: Should I use current or goal weight?
A: Use current weight unless under medical supervision for weight changes.

Q3: How often should I recalculate?
A: Recalculate whenever your weight changes by ±5 kg or your activity level changes significantly.

Q4: Is this protein amount per day or per meal?
A: This is total daily protein intake, which should be spread across 3-5 meals.

Q5: What if I'm overweight or obese?
A: Consider using lean body mass or adjusted body weight for more accurate calculations.