Protein Calculator for Weight Loss & Muscle Gain

Enter your age, weight, and exercise stage, and the Legion Protein Calculator will let you know precisely how a lot protein you should eat per day to drop extra pounds, construct muscle, or preserve your physique.

What Is Protein? 

Protein additionally plays a key function in varied bodily capabilities, corresponding to producing hormones, supporting immune perform, and offering power when wanted.

There are 20 amino acids that comprise the protein in your physique. Your physique can produce 11 amino acids by itself, but it surely should get the remaining 9 out of your weight loss program, which is why consuming protein is important for all times.

How A lot Protein Do I Want? Calculator Outcomes Defined

The present Advisable Dietary Allowance (RDA) for protein within the US is 0.8 grams per kilogram of physique weight per day, or about 0.36 grams per pound of physique weight per day. 

That stated, a big body of evidence shows that that is insufficient for sustaining or constructing muscle mass, optimizing fat loss, and maximizing your well being and efficiency, particularly in case you’re energetic. 

What’s extra, latest evidence means that even the present RDA could also be inadequate for supporting well being, and that it must be adjusted upward to 1.0 g/kg/day, or about 0.45 g/lb/day.

For instance, in a examine printed within the British Journal of Vitamin, wholesome, sedentary adults ate 40% extra energy than they wanted to keep up their weight and three completely different quantities of protein: 0.7 g/kg (a tad lower than the RDA), 1.8 g/kg, and three.0 g/kg. 

The individuals who consumed the RDA of protein misplaced muscle mass regardless of being in a calorie surplus, whereas the individuals who ate extra protein gained muscle. 

That stated, consuming as a lot protein as potential isn’t higher. Whereas research present it’s fit for human consumption 1.5-to-2+ grams of protein per pound of physique weight per day, this isn’t necessary to optimize muscle development, fats loss, or well being.

RELATED: Is High-Protein Dieting Bad for Your Kidneys?

In different phrases, consuming a really high-protein weight loss program (greater than 1 g/lb/day) isn’t “unhealthy,” however analysis exhibits it most likely isn’t any higher than consuming a average quantity of protein (0.8-to-1 g/lb/day). 

Many health people intentionally eat somewhat extra protein than analysis exhibits is critical as a approach to make sure they aren’t lacking out on any of its advantages. For instance, as an alternative of consuming 0.8 g/lb/day, which for a 200-pound man could be 160 grams of protein, they select to eat 1 g/lb/day, which is 200 grams. 

This solely provides 160 calories to their every day meals consumption, so it doesn’t meaningfully cut back how a lot carbohydrate and fats they will eat per day.

What you don’t need to do is eat a lot further protein that you need to considerably cut back your carbohydrate and fats consumption, as this may negatively influence your exercise efficiency, restoration, and hormonal well being. 

Our protein calculator makes use of this up-to-date science to place you within the Goldilocks zone for protein consumption—sufficient to maximise fats loss, muscle achieve, and satiety, whereas nonetheless leaving ample room for carbs and fats in your weight loss program. 

The Advantages of Utilizing the Legion Protein Calculator for Weight Loss

In the event you’re attempting to lose fats whereas minimizing muscle loss, research shows you must eat between 0.5-to-1 grams of protein per pound of physique weight per day.

In the event you’re lifting weights or doing a number of exhausting or extended exercises per week, corresponding to operating, martial arts, or group sports activities, then you definately’ll want to goal for the higher finish of this vary—round 0.8-to-1 grams of protein per pound of physique weight per day.

In the event you’re bodily energetic, however aren’t lifting weights or doing vigorous or extended exercises, and aren’t attempting to drop extra pounds, then you will get by with much less protein—round 0.5-to-0.7 grams of protein per pound of physique weight per day. 

And in case you’re sedentary (which isn’t excellent if you wish to care for your well being), research exhibits you may eat as little as 0.4 grams of protein per pound of physique weight per day with out shedding muscle. 

Apart from preserving muscle mass, one more reason to eat extra protein than the RDA is that it improves satiety, which makes it simpler to keep up a calorie deficit. 

Protein additionally “prices” extra energy to digest than carbohydrate and fats, and so consuming extra protein barely boosts metabolic rate (although the impact isn’t enough to have a significant influence on weight reduction).

Some protein calculators suggest a lot larger intakes than this—all the way in which as much as 1.5 g/lb per day or extra. These options are primarily based on outdated research (or simply good ol’ customary broscience), which overestimated the quantity of protein you should forestall muscle loss whereas weight-reduction plan. 

Newer studies have proven that these suggestions are extreme and may make weight-reduction plan tougher by decreasing the energy out there for carbs and fat.

Whereas it’s effective to eat barely extra protein than essential “simply in case,” consuming an excessive amount of could make weight-reduction plan tougher and unsightly by limiting your meals choices. 

In the event you eat so much protein that you need to severely prohibit your carbohydrate and fats consumption, this may additionally harm exercise efficiency, restoration, and hormonal well being.

Thus, when attempting to drop extra pounds, you need to eat sufficient protein to protect muscle and keep happy between meals, however not far more than this. 

Protein is only one piece of the fats loss puzzle, although. You additionally have to eat the appropriate variety of energy and the appropriate stability of carbs and fats. For personalised recommendation on energy and macros, take a look at our macronutrient calculator:

The Legion Macronutrient Calculator

The Advantages of Utilizing the Legion Protein Calculator for Muscle Achieve

Research exhibits that growing protein consumption past the RDA considerably will increase muscle growth, particularly when mixed with strength training.

For instance, a meta-analysis of 49 research discovered that consuming 0.7-to-0.8 grams of protein per pound of physique weight per day optimizes muscle achieve for weightlifters. 

Your physique’s capacity to make use of protein for muscle constructing hits a ceiling round this level, although, so consuming extra doesn’t result in a lot if any further muscle achieve. 

That stated, your protein wants may be barely larger relying on elements like your genetics, exercise stage, coaching quantity, and weightlifting expertise, which is why many individuals attempting to achieve muscle select to eat barely extra—usually round 1 gram of protein per pound of physique weight per day. 

In the event you’re uncertain concerning the actual quantity of protein to construct muscle, our calculator may give you personalised suggestions primarily based on the newest analysis.

In fact, protein alone received’t get you the outcomes you’re after. You have to comply with a well-rounded weight loss program with the appropriate stability of carbs, fats, and energy mixed with an efficient energy coaching plan to optimize muscle development.

Take the Legion Diet Quiz and Training Quiz to get a custom-made weight loss program and coaching plan in lower than 60 seconds. 

Tips on how to Use the Legion Protein Calculator for Seniors

Research exhibits that individuals over 60 years previous ought to eat a minimal of 0.5-to-0.8 grams of protein per pound of physique weight per day, relying on their exercise stage. 

The decrease finish is normally enough for stopping muscle loss in sedentary individuals, whereas the upper finish is useful for maximizing muscle achieve and upkeep for older people who elevate weights.

As we age, sustaining muscle mass and energy turns into more and more vital—it helps us keep cellular, lowers the chance of falls and fractures, and reduces the probability of sickness and frailty.

Research persistently exhibits that protein performs an important function on this course of.

As an illustration, a meta-analysis of seven research discovered that older adults who consumed greater than 0.5 grams of protein per pound of physique weight per day maintained higher mobility, whereas these consuming much less skilled higher muscle loss and frailty.

One other systematic review printed within the Journal of the American School of Vitamin confirmed that seniors who ate extra protein than the RDA (0.4 g/lb/day) considerably diminished their threat of hip fractures, which highlights the function of protein in bone well being.

Greater protein intakes additionally cut back the chance of continual illnesses.

A study printed in The American Journal of Medical Vitamin tracked 50,000 individuals over 30 years and located that older people who consumed as much as 23% of their every day energy from protein had been much less more likely to develop continual illnesses like coronary heart illness, diabetes, or most cancers. Additionally they maintained higher cognitive and bodily perform.

For each 3% enhance in complete protein consumption, the examine confirmed a 5% relative enchancment within the probability of growing old with out continual sickness.

Use our protein per day calculator to simply discover your optimum every day protein consumption that will help you keep sturdy and very important as you age.

Tips on how to Meet Your Day by day Protein Objective

• Eat 30-to-40 grams of protein per meal. One of the best ways to satisfy your every day protein wants is to be sure you eat 3-to-4 meals with 30-to-40 grams of protein in every. In the event you do that, it’s exhausting not to get near your every day protein goal day-after-day. 
• Complement with protein powder, bars, and cookies. While you’re on-the-go or simply don’t really feel like getting ready or consuming regular meals, protein powder, bars, and cookies are a handy and attractive strategy to increase your protein consumption.
• Snack on high-protein meals: Preserve high-protein snacks readily available for in-between meals. Skyr, Greek yogurt, cottage cheese, jerky, meat sticks, hard-boiled eggs, and edamame are all good choices that require minimal prep.

What Are the Greatest Excessive-Protein Meals?

Under are among the finest meals for getting ready high-protein meals.

• Poultry: Rooster breast, turkey breast, floor turkey, hen thighs.
• Crimson Meat: Floor beef (90% lean or larger), prime sirloin steak, pork tenderloin, pork chops, bison, lamb.
• Fish: Tuna, salmon, cod, mackerel, halibut, sardines.
• Shellfish: Shrimp, crab, lobster, scallops, clams, mussels.
• Eggs: Complete eggs and egg whites.
• Low-Fats Dairy: Low-fat milk, Greek yogurt, Skyr, cottage cheese, low-fat cheese (mozzarella, Swiss), kefir.
• Legumes: Black beans, lentils (crimson, inexperienced, or brown), chickpeas, kidney beans, pinto beans, edamame, peas.
• Complete Grains: Brown rice, quinoa, millet, farro, barley, buckwheat, bulgur.
• Nuts and Seeds: Almonds, cashews, pistachios, walnuts, hemp seeds, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, sesame seeds.
• Greens: Broccoli, cauliflower, Brussels sprouts, asparagus, spinach, kale, inexperienced peas, edamame.

How A lot Protein Can Your Physique Take up In a Single Meal? 

Your physique can absorb and successfully use 100 or extra grams of protein in a single meal.

That stated, most research shows that you’ll maximize the muscle-building advantages of protein in case you divide your every day protein consumption throughout 3-to-4 meals per day, no less than 3 hours aside, with no less than 20-to-30 grams of protein in every meal. 

It’s because eating protein will increase muscle protein synthesis (the creation of latest muscle proteins), and reduces muscle protein breakdown (the breakdown of muscle proteins). 

This impact solely lasts for a number of hours, although, which is why it’s excellent to eat a number of protein-rich meals all through the day, which boosts protein synthesis and suppresses protein breakdown for so long as potential.