Protein Calculator for Weight Loss & Muscle Gain

Enter your age, weight, and exercise degree, and the Legion Protein Calculator will let you know precisely how a lot protein you might want to eat per day to shed some pounds, construct muscle, or preserve your physique.

What Is Protein? 

Protein additionally plays a key position in numerous bodily features, reminiscent of 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, nevertheless it should get the remaining 9 out of your food regimen, 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 for those who’re energetic. 

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

For instance, in a research revealed within the British Journal of Diet, 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 doable 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 progress, fats loss, or well being.

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

In different phrases, consuming a really high-protein food regimen (greater than 1 g/lb/day) isn’t “dangerous,” however analysis exhibits it in all probability 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 means 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 each day meals consumption, so it doesn’t meaningfully scale back how a lot carbohydrate and fats they’ll eat per day.

What you don’t need to do is eat a lot further protein that you must considerably scale back your carbohydrate and fats consumption, as this will negatively affect 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 acquire, and satiety, whereas nonetheless leaving ample room for carbs and fats in your food regimen. 

The Advantages of Utilizing the Legion Protein Calculator for Weight Loss

In the event you’re making an attempt 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 laborious or extended exercises per week, reminiscent of working, martial arts, or workforce sports activities, then you definately’ll want to intention 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 making an attempt to shed some pounds, then you may get by with much less protein—round 0.5-to-0.7 grams of protein per pound of physique weight per day. 

And for those who’re sedentary (which isn’t ultimate if you wish to deal with 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. 

Except for preserving muscle mass, another excuse 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 affect on weight reduction).

Some protein calculators advocate a lot greater intakes than this—all the best way as much as 1.5 g/lb per day or extra. These options are based mostly on outdated research (or simply good ol’ normal broscience), which overestimated the quantity of protein you might want to forestall muscle loss whereas weight-reduction plan. 

Newer studies have proven that these suggestions are extreme and may make weight-reduction plan more difficult by lowering the energy accessible for carbs and fat.

Whereas it’s high quality to eat barely extra protein than needed “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 must severely limit your carbohydrate and fats consumption, this will additionally harm exercise efficiency, restoration, and hormonal well being.

Thus, when making an attempt to shed some pounds, you need to eat sufficient protein to protect muscle and keep glad 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 proper variety of energy and the proper stability of carbs and fats. For customized recommendation on energy and macros, try our macronutrient calculator:

The Legion Macronutrient Calculator

The Advantages of Utilizing the Legion Protein Calculator for Muscle Achieve

Research exhibits that rising 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 acquire for weightlifters. 

Your physique’s capability 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 acquire. 

That stated, your protein wants may be barely greater relying on components like your genetics, exercise degree, coaching quantity, and weightlifting expertise, which is why many individuals making an attempt to realize muscle select to eat barely extra—sometimes round 1 gram of protein per pound of physique weight per day. 

In the event you’re not sure concerning the actual quantity of protein to construct muscle, our calculator can provide you customized suggestions based mostly on the most recent analysis.

After all, protein alone received’t get you the outcomes you’re after. That you must comply with a well-rounded food regimen with the proper stability of carbs, fats, and energy mixed with an efficient power coaching plan to optimize muscle progress.

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

Tips on how to Use the Legion Protein Calculator for Seniors

Research exhibits that folks 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 degree. 

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

As we age, sustaining muscle mass and power turns into more and more essential—it helps us keep cell, lowers the danger of falls and fractures, and reduces the probability of sickness and frailty.

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

As an example, 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 better muscle loss and frailty.

One other systematic review revealed within the Journal of the American Faculty of Diet confirmed that seniors who ate extra protein than the RDA (0.4 g/lb/day) considerably decreased their danger of hip fractures, which highlights the position of protein in bone well being.

Increased protein intakes additionally scale back the danger of power ailments.

A study revealed in The American Journal of Scientific Diet tracked 50,000 individuals over 30 years and located that older people who consumed as much as 23% of their each day energy from protein had been much less more likely to develop power ailments like coronary heart illness, diabetes, or most cancers. In addition they maintained higher cognitive and bodily perform.

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

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

Tips on how to Meet Your Each day Protein Purpose

• Eat 30-to-40 grams of protein per meal. One of the simplest ways to satisfy your each day protein wants is to be sure to eat 3-to-4 meals with 30-to-40 grams of protein in every. In the event you do that, it’s laborious not to get near your each day protein goal each day. 
• Complement with protein powder, bars, and cookies. If 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 solution to increase your protein consumption.
• Snack on high-protein meals: Maintain 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 Finest Excessive-Protein Meals?

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

• Poultry: Rooster breast, turkey breast, floor turkey, hen thighs.
• Purple Meat: Floor beef (90% lean or greater), high 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 (purple, 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 for those who divide your each day protein consumption throughout 3-to-4 meals per day, a minimum of 3 hours aside, with a minimum of 20-to-30 grams of protein in every meal. 

It is 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 ultimate to eat a number of protein-rich meals all through the day, which boosts protein synthesis and suppresses protein breakdown for so long as doable.