1. What is Protein Intake for Weight Loss?

This calculator determines the optimal protein intake for women aiming to lose weight while maintaining muscle mass through gym workouts. The 2.0g/kg formula supports fat loss while preserving lean body mass.

2. How Does the Calculator Work?

The calculator uses the protein formula:

Where:

• \( weight \) — Body weight in kilograms
• \( 2.0 \) — Recommended protein multiplier for women weight training

Explanation: The equation provides the grams of protein per day needed to support muscle retention during caloric deficit.

3. Importance of Protein Calculation

Details: Adequate protein intake is crucial for women in weight loss programs to prevent muscle loss, maintain metabolic rate, and support workout recovery.

4. Using the Calculator

Tips: Enter your current weight in kilograms. For accurate results, weigh yourself in the morning before eating.

5. Frequently Asked Questions (FAQ)

Q1: Why 2.0g/kg for women?
A: Research shows this amount optimizes muscle protein synthesis during weight loss while training.

Q2: Should I consume all this protein at once?
A: No, distribute evenly across 3-5 meals for optimal absorption and muscle synthesis.

Q3: What if I'm not weight training?
A: For sedentary women, 1.2-1.6g/kg may be sufficient. This calculator is specifically for gym training.

Q4: Does this work for very overweight women?
A: For BMI >30, some experts recommend calculating protein based on adjusted body weight.

Q5: What are the best protein sources?
A: Lean meats, fish, eggs, dairy, legumes, and protein supplements if needed to meet targets.