1. What Is a Protein Calculator?

Definition: This calculator estimates the 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 per kg (grams per kilogram of body weight)

Explanation: The body weight is multiplied by the recommended protein factor to get the daily protein requirement.

3. Importance of Protein Calculation

Details: Proper protein intake supports muscle growth, recovery, and overall health. Both insufficient and excessive protein 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 adults: 0.8 g/kg, Active individuals: 1.2-1.6 g/kg, Athletes: 1.6-2.2 g/kg.

Q2: Should I use current or goal weight?
A: Use current weight for maintenance, goal weight for muscle gain (if higher than current).

Q3: Does this account for body fat percentage?
A: No, for more accuracy, use lean body mass instead of total weight.

Q4: When should I adjust my protein intake?
A: Increase during muscle building phases, injury recovery, or when increasing training intensity.

Q5: Is there a maximum safe protein intake?
A: Generally up to 2.5 g/kg is safe for healthy individuals, but consult a doctor for specific concerns.