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This calculator helps determine optimal protein intake based on body weight and calculates the calorie deficit between Total Daily Energy Expenditure (TDEE) and actual calorie consumption.
The calculator uses the following formulas:
Where:
Explanation: The 1.6 multiplier is based on research suggesting this protein intake level supports muscle maintenance and growth for active individuals.
Details: Adequate protein intake is essential for muscle repair, immune function, and satiety. Calorie deficit is crucial for weight loss, while maintaining proper protein intake helps preserve lean muscle mass during weight reduction.
Tips: Enter your current weight in kilograms, your estimated TDEE, and your daily calorie intake. All values must be positive numbers for accurate calculations.
Q1: Why 1.6g protein per kg of body weight?
A: Research shows that 1.6g/kg is optimal for muscle protein synthesis in active individuals, providing benefits for both muscle growth and maintenance.
Q2: What is TDEE and how do I calculate it?
A: TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including basal metabolic rate and activity. You can use online TDEE calculators with your age, weight, height, and activity level.
Q3: Is a calorie deficit always necessary for weight loss?
A: Yes, consuming fewer calories than you expend creates the energy deficit needed for weight loss. However, the size of the deficit should be sustainable.
Q4: Can protein intake be too high?
A: While generally safe for healthy individuals, extremely high protein intake may strain kidneys in those with pre-existing kidney conditions. Most people benefit from 1.6-2.2g/kg range.
Q5: How often should I recalculate these values?
A: Recalculate protein needs with significant weight changes (≥5kg). Adjust calorie deficit based on weight loss progress and TDEE changes.