How do you calculate your protein intake ?

 

Chicken Clean 24 Malaysia



How do you calculate your protein intake ?

Your protein intake depends on factors like body weight, activity level, and fitness goals. Here’s how to calculate it:


Based on Body Weight

A common guideline is 1.6–2.2g per kg (0.8–1g per lb) of body weight for active individuals.

• Sedentary: ~0.8g/kg (0.36g/lb)

• General fitness: ~1.2–1.6g/kg (0.54–0.73g/lb)

• Muscle growth & performance: ~1.6–2.2g/kg (0.7–1g/lb)

• Cutting phase: ~2.2–3.0g/kg (1–1.4g/lb) to preserve muscle


Adjust for Lean Body Mass (More Accurate for Physique Goals)


If you have a higher body fat percentage, use lean body mass (LBM) instead of total weight:

Protein Intake = LBM (kg) × 2.2–3.0g


Practical Example

Scenario 1 - 80kg (176lbs) athlete aiming for muscle gain

• 80kg × 2g = 160g protein daily

Scenario 2 - 65kg (143lbs) active female on a fat loss phase

• 65kg × 2.5g = 162g protein daily

    















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