Find Your True Protein Target for Weight Loss and Muscle Gain (With Calculator)

If you’re looking for the calculator, and couldn't care less about the details behind it, click here or scroll to bottom.

What is protein?

Protein is one of the main macronutrients and is used to repair, maintain and build muscle. It must be consumed daily as the body cannot store it.

If someone doesn't hit the required protein each day, all of the body's building blocks (including skin, hair, and hormones could suffer).

Top 3 Reasons to Consume Protein

1. Metabolism

   Every pound of muscle burns 6 calories per day, compared to 2 for fat.

   If someone diets without enough protein, they risk significant muscle loss, which severely decreases their metabolism in the long-term.

   Eating the right amount of protein and doing weight resistance training helps maintain muscle, preventing a major metabolic slowdown.

2. Sarcopenia

   As someone gets older, they naturally lose muscle. This muscle degradation can lead to reliance on mobility aids later in life.

   Prioritising protein and weight resistance training builds a muscle buffer. This is an investment in the future, ensuring better mobility in later years.

3. Negative comments

   When on a diet, not eating the right amount of protein or not lifting weights can cause people to burn muscle as well as fat. This is why people can look weak, fragile, and **lacking shape**.

   It is super important to hit protein targets and lift weights. This will only lead to them looking fitter and healthy, not 'big/bulky'.

How the calculator works

Traditional guidance recommends 1g of protein per lb of body weight. For an overweight individual, this can be 200-300g—an expensive and excessive amount, as the body can only utilise so much protein.

How our calculator works it out is by:

• Working out physical lean muscle mass.
• Allocating 1g of protein per lb of lean muscle.

Calculating it this way leads to more accurate results, which is scientifically proven.