CALCULATOR F FAT HOW TO

CALCULATOR F FAT HOW TO

Read More: How to Build Muscle How Much Protein to Lose Fat? If you are very lean or muscular or simply want to be on the safe side, we recommend that you increase that to 2.2 g/kg/day. Taken together, we recommend consuming at least 1.6 g protein per kg body weight and day to maximize your muscle growth. We know that strength training increases our protein needs for the following day or so, meaning that if you work out on most days, your optimal protein intake is slightly higher. Again, that was on average the 95%-confidence interval landed on 2.2 g protein per kg on a daily basis. 3 On a rest day, the researchers found that the bodybuilders needed 1.7 g protein per kg to maintain their muscle mass. Similar numbers show up in a small study on eight natural bodybuilders. If you want to be on the safe side of building muscle, that is what you should aim for. The confidence interval that covered the minimum protein requirements to maximize muscle gains for 97.5% of all the 1 863 participants was 2.2 g protein per kg per day. But your muscle mass, activity level, caloric intake, and many other factors affect your protein requirement. This was the mean amount of protein necessary to maximize muscle growth for the participants in these 49 studies. You should also not view 1.6 g/kg/day as the maximum limit. This suggests that the more trained you are, the more critical it becomes to eat enough protein to build muscle. Trained participants who did the same thing gained 750 g more FFM than the control groups.Previously untrained participants who added a protein-rich meal (and reached 1.6+ g/kg/day) gained 150 g more FFM than the control groups.The trained participants did, however, see greater effects from eating enough protein than the untrained participants did. No further effect on muscle gain was seen from protein intakes higher than 1.6 g/kg/day for either trained or untrained participants. That is almost a pound of extra fat-free mass gained and a pound of fat lost, just by eating slightly more protein. Participants who added a protein-rich meal (often containing around 30 grams of protein), and reached 1.6+ g/kg/day gained 300 grams more of fat-free mass (FFM), and lost 400 grams of fat over a three-month period compared to control groups who maintained their previous protein intake (which was around 1.4 g/kg/day on average). Recommended Daily Protein Intake: 1.6–2.2 g/kg (0.7–1 g/lb)Ī systematic review and meta-analysis of 49 studies and 1 863 participants found that more protein led to greater gains in muscle mass up to 1.6 grams of protein per kilogram of body weight per day. As of yet, there is no known harmful upper limit for protein intake. Note that these numbers are minimum protein recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. Let’s go over the assumptions the calculator makes, including the sources. On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass. When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition.

Calculator f fat