1. What Is The Protein Recommendation For Weight Loss?

This calculator provides the recommended daily protein intake for women aiming for weight loss, based on the formula of 1.8 grams of protein per kilogram of body weight. This higher protein intake helps preserve muscle mass during calorie restriction.

2. How Does The Calculator Work?

The calculator uses the protein intake formula:

Where:

• 1.8 — Recommended protein coefficient for weight loss (g/kg)
• Weight — Body weight in kilograms

Explanation: The 1.8 g/kg recommendation is based on research showing this amount helps maintain lean body mass during calorie deficit while promoting fat loss.

3. Importance Of Protein For Weight Loss

Details: Adequate protein intake during weight loss helps preserve muscle mass, increases satiety, boosts metabolism through the thermic effect of food, and prevents metabolic slowdown.

4. Using The Calculator

Tips: Enter your current weight in kilograms. For accurate results, weigh yourself in the morning after using the bathroom and before eating or drinking.

5. Frequently Asked Questions (FAQ)

Q1: Is 1.8 g/kg too much protein?
A: No, research shows healthy women can safely consume up to 2.2 g/kg/day. The 1.8 g/kg recommendation is optimal for weight loss while being safe for most individuals.

Q2: Should I adjust protein intake as I lose weight?
A: Yes, recalculate your protein needs every 2-4 weeks or whenever you lose significant weight (5+ kg).

Q3: What are the best protein sources?
A: Lean meats, fish, eggs, dairy, legumes, and protein supplements if needed. Aim for variety to get all essential amino acids.

Q4: Can I consume all my protein in one meal?
A: No, spread intake evenly across 3-4 meals for optimal muscle protein synthesis (20-40g per meal).

Q5: What if I'm very overweight or obese?
A: Some experts recommend calculating protein based on ideal or adjusted body weight. Consult a nutritionist for personalized advice.