How Much Protein To Lose Weight And Gain Muscle Calculator

How Much Protein To Lose Weight And Gain Muscle Calculator

Physical fitness is crucial to enjoying an impeccably perfect life and good body weight. When it comes to fitness, whether in terms of losing weight or muscle building, one question arises in our heads; how much protein to lose weight and gain muscle calculator? 

It’s an essential question that cannot be overlooked while achieving physical fitness. Protein is one of the most important nutrients of the human body that plays an indispensable role at various levels. Its dynamic role in muscle building and energy generation makes it a very influential nutrient in fitness. 

How Much Protein To Lose Weight And Gain Muscle Calculator

 Protein Intake To Lose Weight And Gain Muscle Calculator

Knowing how much protein we need to lose weight and gain muscle calculator is essential. A muscle calculator is a special way to calculate the protein required to achieve a speedy muscle build-up. This calculator is also devised to calculate the amount of protein necessary if you are trying to lose weight. An important factor at work is protein intake when you exercise, specifically for weight loss & calculate your daily protein intake for muscle growth. 

Protein kicks in when it’s time to increase the muscles’ development and loses weight by increasing the body’s metabolism. Calculating the right amount of protein against that lean body weight gives you the muscle calculator. 

What Are Proteins

What Are Proteins

We all have heard the name of protein. Some have a closer acquaintance with the term others might only consider it a part of some foods. But to get a deeper knowledge, it’s good to know what protein is? Protein is one of the important nutrients of the food that the body requires for energy and also for building new tissues.  

The protein is constituted of amino acids and releases calories during digestion, making it the energy source of cells. Protein matches the same calorie production as carbohydrates, i.e., four calories per gram.   

Why Protein Is Important

Why Protein Is Important

Proteins have some special functions to play in the body. It provides the body with energy in the form of calories. However, its amino acids play an integral role in building tissues. These tissues are in different organs, and these amino acids trigger muscle growth in the body as they become a part of the muscle tissues.  

Some proteins also act as antibodies and are included in the body’s defense system in fighting against foreign invading bodies. Yet some other types of proteins act as enzymes and help carry out different reactions in the body organs or, at times, body cells.  

Benefits Of Eating High Protein

Benefits Of Eating High Protein

Many benefits are associated with high protein intake. Protein is a food that keeps you satiated for longer while kicking in your metabolism at a high rate that lets you lose weight and shape your body.  

Besides losing weight, protein also works efficiently towards building muscle that will help you tune your body and build strength gradually. Protein also strengthens the bones and levels up your body’s immunity.  

Protein helps boost the body’s metabolism, release more energy, and lose weight. Proteins have many works assigned to them in the body by nature. They are integral in body tissue building, especially during the growing age.  

Some kinds of proteins are also involved in carrying out reactions, acting as strong agents in the immunity of the body and are also involved in maintaining the pH of the body.  

How To Calculate Protein Intake

How to Calculate Protein Intake

Let’s clear some ambiguities about the recommended amount of protein intake by a person as proposed by the World Health Organization. The advised amount of protein intake is directly proportional to your body weight. The more the body weight is, the more protein is required to fulfill its needs.  

The RDA for protein will be decided by weight. But one thing is to be taken into special consideration in case of more body fat, that only considering your weight will give you a high protein intake, you should rather consider your lean weight.  

RDA is the recommended dietary allowance of the nutrients required for your body. These daily dietary intakes are specially calculated by the Food and Nutrition Board depending on the person’s weight. So RDA tells us about the required amount of protein for the person to fulfill its daily requirement and if the purpose is building muscle.  

How Does Protein Intake Calculator Work

The protein calculator for muscle gain and weight-loss is an efficient way to smart work, and this calculator works around the body weight, BMI, and height of the person. This protein intake calculator for muscle gain calculates the amount of protein your body needs for fast fat-burning and muscle growth. A detailed working and analysis of the calculator are as under 

Protein Intake Calculator

age should be in 14 to 80 range
require require

You should take ...... of protein per day

Body Weight Is Crucial For The Calculator

Whenever we talk about protein consumption, the body weight jumps in; according to the National Health Organization, 0.8grams of protein is required against one kilogram of body weight or lean body weight if you have more fats. Now, what’s the lean body weight, and how to calculate it? 

Calculating Lean Body Weight

The lean weight is calculated by multiplying your height in meter squares by twenty-five, which is your lean weight. It goes something like this in the formula. 

Height in meter square X 25= Lean Weight 

Calculating The Protein Intake Per KG Of Body Weight

Don’t be intimidated by the calculation. You have to multiply your body weight by 0.8, and the answer will be the required amount of protein per day to gain muscle. So if your weight is 60Kg, you will need 60X0.8, which makes 46grams of protein for your daily intake. 

This recommended amount is to avoid malnutrition, as the health organizations consider the consumption for a healthy body. Still, you have to do some more regarding muscle building and other goals.  

How Much Protein Should Be Used To Lose Weight And Gain Muscle

How Much Protein Should be Used to Lose Weight and Gain Muscle

When the goal is the body’s weight loss, maintaining the protein calculator for weight loss is crucial as it ensures the adequate amount of protein to your body for keeping your energy and the recomposition of your body tissues. 

There are many schools of thought preaching different amounts of protein. Still, the generally accepted protein intake in muscle building is 1.6grams of protein per kilogram of body weight, which seems to offer the maximum benefit for muscle growth.  

Let’s put it the other way if you weigh 70KG, your protein requirement for increased muscle development would be 112grams per day. Taking the number higher wouldn’t benefit much. 

Theoretically, this number isn’t the last verdict; many other calculations exist. Yet there is another good way of thinking about protein intake in daily meals. 

Protein Requirement Per Meal

Looking at the protein intake in terms of meals would be more appropriate, and it will even let you manipulate the figure around for better results for muscle growth. Calculating protein intake over your meals will increase Leucine Threshold. Now, what’s Leucine Threshold? 

Leucine Threshold

There are 20 different types of amino acids. Leucine is one of them that acts as a special agent in muscle protein synthesis. This amino acid is crucial in building new muscles, and its presence in meals accelerates the process.  

Three to four meals per day with a divided amount of protein would be more useful than taking the whole amount at once. Like having four meals with 0.4grams of protein against 1kilogram of body weight would end you up in 0.4X4 again, somewhere around 1.6grams per kilogram of body weight. 

Organize Eating Schedule Around Your Calculator

So it seems the advised amount of protein by the calculator can be divided over different meals to simulate better muscle growth by pouring in small quantities of protein over a period that will be more effective for muscle growth.  

There are biochemical explanations for how this divided amount of protein helps more efficiently in muscle strengthening. The protein ticks in for the MPS (Muscle Protein Synthesis) after the stimulation is received by the body, after a certain amount of time called the Refractory Period.  

Protein Intake For Weight Loss

While going for a higher fat-burning goal, your body needs almost the same amount of protein as required by an athlete or muscle building; however, the ratio is slightly towards the lower side. The recommended dose of protein by the calculator for weight loss would be 1.2-1.4grams per kilogram of your weight. 

1.2-1.4 X Body Weight 

That means if you are 80kgs, you would be recommended to take 112grams of protein per day. 

Protein Keeps You Satiated

Another important factor in protein intake for weight loss is that the food high in protein keeps you more satiated and at peace, avoiding food cravings that can lead you towards munching undesired extra calories.  

Weight Loss And Muscle Gain Calculator Against 70Kg Weight

Normal Intake  Muscle Building  Weight Loss 
Protein Intake  0.8 g/KG  1.6 g/KG 1.4g/KG
Body Weight  70Kg 70Kg 70 kg
Calculator  56grams   112grams   98grams 

 Sleep Time

Sleep Time

Another important thing that cannot be neglected while considering a muscle calculator is the time of sleep. It is recommended that you should have eight straight hours of sleep, which is essential for your body to gain the muscle mass you are looking forward to.  

What Are The Best High Protein Foods

What are the Best High Protein Foods

Many foods offer you an ample amount of protein sufficient for your daily demand if taken appropriately. Dairy products, mostly white meat and red meat, cheese, greek yogurt, eggs, etc., are food items rich in protein. 7 days protein shake diet results are also very impressive!

However, if you are a vegetarian, this protein demand can be fulfilled using soy products quinoa, buckwheat, beans, rice, and nuts are some of the food particles that are protein sources. Nuts have a good amount of proteins and are a good source of protein. You might be interested in tips on how to gain weight as a vegetarian woman!

Protein Myths 

Protein Myths

Several myths exist about food nutrients, and protein is one of them. 

Most people think animal protein is the actual kind of protein and is more ready to be utilized in the body. However, there is no such thing; animal and plant proteins are built of amino acids with the same efficiency level and function in the body. 

Another misconception is taking in too much protein will have a fast muscle build-up. That’s not exactly true; only the required amount can be utilized; any excess amount will not affect the muscle growth; rather, it will be excreted out of the body.   

There is another misconception that too much protein intake to build muscle affects the functioning of kidneys. It’s been researched that more protein in your food can burden the functioning of kidneys, but they are in no way having any negative influence on the kidneys or their functioning.  

Frequently Asked Questions

The body demand is different at different ages, with the goal it aims for. Children of growing age require more protein for good and healthy muscle development.   People striving to lose weight or gain muscle mass should also use more protein as in case of losing weight, it gives satisfaction to the body with fewer calories, and in muscle building, its amino acids are at work. More protein intake is better for people suffering from hypothyroidism, as it increases their slowed metabolism and helps them lose weight.  
Excess of anything is never appreciable in the laws of nature. Too much protein causes indigestion and discomfort in the intestines and can lead to diarrhea. An extra amount of protein may also result in dehydration and headache that leads to irritability, and also, at times, you can suffer from nausea. Also, in case of a large amount of consumption of protein daily, your body will show different immediate signs to make you realize the excess consumption.  
As we already discussed, proteins comprise amino acids, and some calories are released during their breakdown. So if you have a high protein consumption, it will be an extra amount saved in your body in the form of fats, and the amino acids will be excreted out of the body and be harmless. More protein consumption leads you to gain weight in terms of fat accumulation.  

Final Thoughts

Keeping an eye on the weight loss and protein calculator for building muscle is extremely constructive in getting a productive result with the right calculations. Knowing how much protein to lose weight how much protein need to build muscle calculator; makes your work-out smarter and better while curtailing extra drilling of fruitless eating habits and long hours of work-out. This calculator helps you hit the right place with perfect results and satisfaction of mind.  

About the author

Amelia Robert

My name is Amelia Robert, and I am the co-founder and author of the website For the past seven years, I’ve been a certified personal trainer. I am really passionate about assisting women and men in achieving sustainability and happiness in their lifestyles, all while making progress in their own fitness journeys! My goal is to deliver the most accurate information in a way that motivates you to take an active role in your health and fitness journey.

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