1. What is Protein Per Weight Calculation?

The Protein Per Weight calculation estimates daily protein requirements based on body weight and activity level. It provides a personalized recommendation for optimal protein intake to support muscle maintenance and growth.

2. How Does the Calculator Work?

The calculator uses the protein intake formula:

Where:

• \( \text{Body Weight} \) — Weight in kilograms
• \( \text{Factor} \) — Protein multiplier based on activity level

Activity Level Factors:

• Sedentary: 1.2 g/kg (little to no exercise)
• Lightly Active: 1.4 g/kg (light exercise 1-3 days/week)
• Moderately Active: 1.6 g/kg (moderate exercise 3-5 days/week)
• Very Active: 1.8 g/kg (hard exercise 6-7 days/week)
• Athlete: 2.0 g/kg (very hard exercise and physical job)

3. Importance of Protein Calculation

Details: Adequate protein intake is essential for muscle repair, immune function, and maintaining lean body mass. Calculating protein needs helps optimize nutrition for health and fitness goals.

4. Using the Calculator

Tips: Enter your weight in kilograms and select your activity level. For accurate results, weigh yourself in the morning before eating and after using the bathroom.

5. Frequently Asked Questions (FAQ)

Q1: Should I use my current weight or ideal weight?
A: Use current weight unless you're significantly overweight. In that case, consult a nutritionist for personalized advice.

Q2: Is more protein always better?
A: No, excessive protein can strain kidneys in susceptible individuals. Most people should stay within 1.2-2.2 g/kg range.

Q3: What if I'm trying to lose weight?
A: Protein needs may increase during calorie restriction to preserve muscle mass. Consider using the "Moderately Active" factor.

Q4: How should I distribute protein throughout the day?
A: Aim for 20-40 grams per meal, spread over 3-5 meals for optimal muscle protein synthesis.

Q5: Do older adults need more protein?
A: Yes, older adults may benefit from 1.2-1.5 g/kg to combat age-related muscle loss (sarcopenia).