Enter your age, weight, and exercise degree, and the Legion Protein Calculator will inform you precisely how a lot protein you should eat per day to drop a few pounds, construct muscle, or preserve your physique.
What Is Protein?
Protein is a macronutrient important for constructing, repairing, and sustaining tissues in your physique, together with muscle groups, pores and skin, and organs.
It’s made up of amino acids—the “constructing blocks” your physique makes use of to develop and restore cells.
Protein additionally performs a key function in varied bodily features, similar to producing hormones, supporting immune operate, 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, however it should get the remaining 9 out of your eating regimen, which is why consuming protein is significant for all times.
How A lot Protein Do I Want? Calculator Outcomes Defined
The present Beneficial 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 mentioned, a big physique of proof exhibits that that is insufficient for sustaining or constructing muscle mass, optimizing fats loss, and maximizing your well being and efficiency, particularly for those who’re energetic.
What’s extra, current proof 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 examine printed within the British Journal of Diet, wholesome, sedentary adults ate 40% extra energy than they wanted to keep up their weight and three totally 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 mentioned, consuming as a lot protein as doable isn’t higher. Whereas research present it’s suitable for eating 1.5-to-2+ grams of protein per pound of physique weight per day, this isn’t mandatory to optimize muscle development, fats loss, or well being.
RELATED: Is Excessive-Protein Weight-reduction plan Unhealthy for Your Kidneys?
In different phrases, consuming a really high-protein eating regimen (greater than 1 g/lb/day) isn’t “unhealthy,” 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 of us intentionally eat just a little 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 a substitute 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 energy to their every day meals consumption, so it doesn’t meaningfully scale back how a lot carbohydrate and fats they will eat per day.
What you don’t wish to do is eat a lot further protein that it’s a must to considerably scale back your carbohydrate and fats consumption, as this will negatively impression 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 eating regimen.
The Advantages of Utilizing the Legion Protein Calculator for Weight Loss
Should you’re attempting to lose fats whereas minimizing muscle loss, analysis exhibits it is best to eat between 0.5-to-1 grams of protein per pound of physique weight per day.
Should you’re lifting weights or doing a number of arduous or extended exercises per week, similar to working, martial arts, or staff sports activities, you then’ll need to goal for the higher finish of this vary—round 0.8-to-1 grams of protein per pound of physique weight per day.
Should you’re bodily energetic, however aren’t lifting weights or doing vigorous or extended exercises, and aren’t attempting to drop a few 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 very best if you wish to handle your well being), analysis exhibits you possibly can eat as little as 0.4 grams of protein per pound of physique weight per day with out dropping muscle.
Apart from 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 fee (although the impact isn’t sufficient to have a significant impression on weight reduction).
Some protein calculators suggest a lot increased intakes than this—all the best way as much as 1.5 g/lb per day or extra. These strategies are based mostly on outdated analysis (or simply good ol’ common broscience), which overestimated the quantity of protein you should stop muscle loss whereas weight-reduction plan.
Newer research have proven that these suggestions are extreme and might make weight-reduction plan more difficult by lowering the energy obtainable for carbs and fat.
Whereas it’s superb to eat barely extra protein than mandatory “simply in case,” consuming an excessive amount of could make weight-reduction plan harder and unsightly by limiting your meals choices.
Should you eat so a lot protein that it’s a must to severely prohibit your carbohydrate and fats consumption, this will additionally damage exercise efficiency, restoration, and hormonal well being.
Thus, when attempting to drop a few pounds, you wish 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 must eat the correct variety of energy and the correct stability of carbs and fats. For customized 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 Acquire
In case your purpose is to achieve muscle, it’s important that you simply eat a high-protein eating regimen.
Analysis exhibits that rising protein consumption past the RDA considerably will increase muscle development, particularly when mixed with energy coaching.
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 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 achieve.
That mentioned, your protein wants could also be barely increased relying on elements like your genetics, exercise degree, 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.
Should you’re not sure in regards to the precise quantity of protein to construct muscle, our calculator can provide you customized suggestions based mostly on the most recent analysis.
In fact, protein alone gained’t get you the outcomes you’re after. You want to comply with a well-rounded eating regimen with the correct stability of carbs, fats, and energy mixed with an efficient energy coaching plan to optimize muscle development.
Take the Legion Food plan Quiz and Coaching Quiz to get a custom-made eating regimen and coaching plan in lower than 60 seconds.
The best way to Use the Legion Protein Calculator for Seniors
Analysis 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 degree.
The decrease finish is often enough for stopping muscle loss in sedentary folks, whereas the upper finish is useful for maximizing muscle achieve and upkeep for older of us who carry weights.
As we age, sustaining muscle mass and energy turns into more and more necessary—it helps us keep cell, lowers the danger of falls and fractures, and reduces the chance of sickness and frailty.
Analysis persistently exhibits that protein performs a vital 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 better muscle loss and frailty.
One other systematic overview printed 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 function of protein in bone well being.
Larger protein intakes additionally scale back the danger of persistent illnesses.
A examine printed in The American Journal of Scientific Diet tracked 50,000 folks over 30 years and located that older of us who consumed as much as 23% of their every day energy from protein have been much less more likely to develop persistent illnesses like coronary heart illness, diabetes, or most cancers. In addition they maintained higher cognitive and bodily operate.
For each 3% enhance in whole protein consumption, the examine confirmed a 5% relative enchancment within the chance of growing older with out persistent sickness.
Use our protein per day calculator to simply discover your optimum every day protein consumption that can assist you keep sturdy and important as you age.
The best way to Meet Your Every day Protein Purpose
Listed below are three sensible tricks to persistently hit your every day protein goal:
Eat 30-to-40 grams of protein per meal. The easiest way 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. Should you do that, it’s arduous not to get near your every day protein goal daily.
Complement with protein powder, bars, and cookies. While you’re on-the-go or simply don’t really feel like making ready or consuming regular meals, protein powder, bars, and cookies are a handy and attractive approach to increase your protein consumption.
Snack on high-protein meals: Hold high-protein snacks 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?
Under are among the greatest meals for making ready high-protein meals.
Poultry: Rooster breast, turkey breast, floor turkey, rooster thighs.
Purple Meat: Floor beef (90% lean or increased), high sirloin steak, pork tenderloin, pork chops, bison, lamb.
Fish: Tuna, salmon, cod, mackerel, halibut, sardines.
Shellfish: Shrimp, crab, lobster, scallops, clams, mussels.
Eggs: Entire 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 (pink, inexperienced, or brown), chickpeas, kidney beans, pinto beans, edamame, peas.
Entire 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 in In a Single Meal?
Your physique can take up and successfully use 100 or extra grams of protein in a single meal.
That mentioned, most analysis exhibits that you’ll maximize the muscle-building advantages of protein for those who divide your every day protein consumption throughout 3-to-4 meals per day, at the very least 3 hours aside, with at the very least 20-to-30 grams of protein in every meal.
It’s because consuming 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 very best 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.
Scientific References +
Watford, Malcolm, and Guoyao Wu. “Protein.” Advances in Diet, vol. 9, no. 5, 27 July 2018, pp. 651–653, www.ncbi.nlm.nih.gov/pmc/articles/PMC6140426/, https://doi.org/10.1093/advances/nmy027.
Lopez, Michael J., and Shamim S. Mohiuddin. “Biochemistry, Important Amino Acids.” PubMed, StatPearls Publishing, 2022, www.ncbi.nlm.nih.gov/books/NBK557845/.
Weiler, Mary, et al. “Is It Time to Rethink the U.S. Suggestions for Dietary Protein and Amino Acid Consumption?” Vitamins, vol. 15, no. 4, 6 Feb. 2023, p. 838, https://doi.org/10.3390/nu15040838.
Humayun, Mohammad A, et al. “Reevaluation of the Protein Requirement in Younger Males with the Indicator Amino Acid Oxidation Method.” The American Journal of Scientific Diet, vol. 86, no. 4, 1 Oct. 2007, pp. 995–1002, https://doi.org/10.1093/ajcn/86.4.995. Accessed 30 Nov. 2020.
Rafii, Mahroukh, et al. “Dietary Protein Requirement of Males >65 Years Outdated Decided by the Indicator Amino Acid Oxidation Method Is Larger than the Present Estimated Common Requirement.” The Journal of Diet, vol. 146, no. 4, 1 Apr. 2015, pp. 681–687, https://doi.org/10.3945/jn.115.225631. Accessed 3 Nov. 2020.
Rafii, Mahroukh, et al. “Dietary Protein Requirement of Feminine Adults >65 Years Decided by the Indicator Amino Acid Oxidation Method Is Larger than Present Suggestions.” The Journal of Diet, vol. 145, no. 1, 15 Oct. 2014, pp. 18–24, https://doi.org/10.3945/jn.114.197517. Accessed 11 Dec. 2019.
Tang, Minghua, et al. “Evaluation of Protein Requirement in Octogenarian Ladies with Use of the Indicator Amino Acid Oxidation Method.” The American Journal of Scientific Diet, vol. 99, no. 4, 15 Jan. 2014, pp. 891–898, https://doi.org/10.3945/ajcn.112.042325. Accessed 30 Nov. 2020.
Elango, Rajavel, et al. “Proof That Protein Necessities Have Been Considerably Underestimated.” Present Opinion in Scientific Diet and Metabolic Care, vol. 13, no. 1, Jan. 2010, pp. 52–57, https://doi.org/10.1097/mco.0b013e328332f9b7.
Forbes, Gilbert B., et al. “Deliberate Overfeeding in Ladies and Males: Vitality Value and Composition of the Weight Acquire*.” British Journal of Diet, vol. 56, no. 1, 1 July 1986, pp. 1–9, www.cambridge.org/core/journals/british-journal-of-nutrition/article/deliberate-overfeeding-in-women-and-men-energy-cost-and-composition-of-the-weight-gain/F44C5604D2D6FFF636374D722CB3995F, https://doi.org/10.1079/BJN19860080.
Antonio, Jose, et al. “The Results of Consuming a Excessive Protein Food plan (4.4 G/Kg/D) on Physique Composition in Resistance-Skilled People.” Journal of the Worldwide Society of Sports activities Diet, vol. 11, no. 1, 12 Could 2014, https://doi.org/10.1186/1550-2783-11-19.
Antonio, Jose, et al. “A Excessive Protein Food plan Has No Dangerous Results: A One-12 months Crossover Examine in Resistance-Skilled Males.” Journal of Diet and Metabolism, vol. 2016, 2016, pp. 1–5, www.ncbi.nlm.nih.gov/pmc/articles/PMC5078648/, https://doi.org/10.1155/2016/9104792.
Campbell, Wayne W, et al. “Larger Complete Protein Consumption and Change in Complete Protein Consumption Have an effect on Physique Composition however Not Metabolic Syndrome Indexes in Center-Aged Obese and Overweight Adults Who Carry out Resistance and Cardio Train for 36 Weeks.” The Journal of Diet, vol. 145, no. 9, 5 Aug. 2015, pp. 2076–2083, www.ncbi.nlm.nih.gov/pmc/articles/PMC4548166/pdf/jn213595.pdf, https://doi.org/10.3945/jn.115.213595. Accessed 1 Oct. 2021.
Walberg, J., et al. “Macronutrient Content material of a Hypoenergy Food plan Impacts Nitrogen Retention and Muscle Perform in Weight Lifters.” Worldwide Journal of Sports activities Drugs, vol. 09, no. 04, Aug. 1988, pp. 261–266, https://doi.org/10.1055/s-2007-1025018. Accessed 27 Aug. 2020.
METTLER, SAMUEL, et al. “Elevated Protein Consumption Reduces Lean Physique Mass Loss throughout Weight Loss in Athletes.” Drugs & Science in Sports activities & Train, vol. 42, no. 2, Feb. 2010, pp. 326–337, pubmed.ncbi.nlm.nih.gov/19927027/, https://doi.org/10.1249/mss.0b013e3181b2ef8e.
Hudson, Joshua L, et al. “Protein Consumption Better than the RDA Differentially Influences Entire-Physique Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Overview and Meta-Evaluation.” Advances in Diet, vol. 11, no. 3, 3 Dec. 2019, pp. 548–558, https://doi.org/10.1093/advances/nmz106. Accessed 7 Aug. 2020.
Kohanmoo, Ali, et al. “Impact of Quick- and Lengthy-Time period Protein Consumption on Urge for food and Urge for food-Regulating Gastrointestinal Hormones, a Systematic Overview and Meta-Evaluation of Randomized Managed Trials.” Physiology & Habits, vol. 226, Nov. 2020, p. 113123, https://doi.org/10.1016/j.physbeh.2020.113123.
Helms, Eric R., et al. “A Systematic Overview of Dietary Protein throughout Caloric Restriction in Resistance Skilled Lean Athletes: A Case for Larger Intakes.” Worldwide Journal of Sport Diet and Train Metabolism, vol. 24, no. 2, Apr. 2014, pp. 127–138, https://doi.org/10.1123/ijsnem.2013-0054.
Morton, Robert W, et al. “A Systematic Overview, Meta-Evaluation and Meta-Regression of the Impact of Protein Supplementation on Resistance Coaching-Induced Positive aspects in Muscle Mass and Power in Wholesome Adults.” British Journal of Sports activities Drugs, vol. 52, no. 6, 11 July 2017, pp. 376–384, https://doi.org/10.1136/bjsports-2017-097608.
Whittaker, Joseph, and Miranda Harris. “Low-Carbohydrate Diets and Males’s Cortisol and Testosterone: Systematic Overview and Meta-Evaluation.” Diet and Well being, 7 Mar. 2022, p. 026010602210830, https://doi.org/10.1177/02601060221083079. Accessed 15 Mar. 2022.
Whittaker, Joseph, and Kexin Wu. “Low-Fats Diets and Testosterone in Males: Systematic Overview and Meta-Evaluation of Intervention Research.” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, June 2021, p. 105878, https://doi.org/10.1016/j.jsbmb.2021.105878.
Koerich, Ana Clara C., et al. “Results of the Ketogenic Food plan on Efficiency and Physique Composition in Athletes and Skilled Adults: A Systematic Overview and Bayesian Multivariate Multilevel Meta-Evaluation and Meta-Regression.” Vital Opinions in Meals Science and Diet, 27 June 2022, pp. 1–26, https://doi.org/10.1080/10408398.2022.2090894. Accessed 26 Oct. 2022.
Tagawa, Ryoichi, et al. “Dose–Response Relationship between Protein Consumption and Muscle Mass Improve: A Systematic Overview and Meta-Evaluation of Randomized Managed Trials.” Diet Opinions, vol. 79, no. 1, 3 Nov. 2020, pp. 66–75, https://doi.org/10.1093/nutrit/nuaa104.
Bandegan, Arash, et al. “Indicator Amino Acid–Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is A number of-Fold Better than the Present Beneficial Dietary Allowance.” The Journal of Diet, vol. 147, no. 5, 8 Feb. 2017, pp. 850–857, https://doi.org/10.3945/jn.116.236331.
Moore, Daniel R. “Protein Necessities for Grasp Athletes: Simply Older Variations of Their Youthful Selves.” Sports activities Drugs, vol. 51, 13 Sept. 2021, https://doi.org/10.1007/s40279-021-01510-0.
Jang, Younger Jin. “The Results of Protein and Dietary supplements on Sarcopenia in Human Scientific Research: How Older Adults Ought to Eat Protein and Dietary supplements.” Journal of Microbiology and Biotechnology, vol. 33, no. 2, 31 Oct. 2022, https://doi.org/10.4014/jmb.2210.10014.
Coelho-Júnior, Hélio, et al. “Relative Protein Consumption and Bodily Perform in Older Adults: A Systematic Overview and Meta-Evaluation of Observational Research.” Vitamins, vol. 10, no. 9, 19 Sept. 2018, p. 1330, https://doi.org/10.3390/nu10091330. Accessed 23 Nov. 2020.
Wallace, Taylor C., and Cara L. Frankenfeld. “Dietary Protein Consumption above the Present RDA and Bone Well being: A Systematic Overview and Meta-Evaluation.” Journal of the American Faculty of Diet, vol. 36, no. 6, 7 July 2017, pp. 481–496, https://doi.org/10.1080/07315724.2017.1322924.
Ardisson Korat, Andres V , et al. Dietary Protein Consumption in Midlife in Relation to Wholesome Growing old – Outcomes from the Potential Nurses’ Well being Examine Cohort. 4 Aug. 2023, https://doi.org/10.1016/j.ajcnut.2023.11.010.
Jorn Trommelen, et al. “The Anabolic Response to Protein Ingestion throughout Restoration from Train Has No Higher Restrict in Magnitude and Length in Vivo in People.” Cell Experiences Drugs, vol. 4, no. 12, 1 Dec. 2023, pp. 101324–101324, https://doi.org/10.1016/j.xcrm.2023.101324.
Schoenfeld, Brad Jon, and Alan Albert Aragon. “How A lot Protein Can the Physique Use in a Single Meal for Muscle-Constructing? Implications for Every day Protein Distribution.” Journal of the Worldwide Society of Sports activities Diet, vol. 15, no. 1, 27 Feb. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/, https://doi.org/10.1186/s12970-018-0215-1.
Layman, Donald Okay. “Impacts of Protein Amount and Distribution on Physique Composition.” Frontiers in Diet, vol. 11, 3 Could 2024, https://doi.org/10.3389/fnut.2024.1388986.
Kim, Il-Younger, et al. “The Anabolic Response to a Meal Containing Totally different Quantities of Protein Is Not Restricted by the Maximal Stimulation of Protein Synthesis in Wholesome Younger Adults.” American Journal of Physiology-Endocrinology and Metabolism, vol. 310, no. 1, 1 Jan. 2016, pp. E73–E80, https://doi.org/10.1152/ajpendo.00365.2015. Accessed 5 July 2020.
Park, Sanghee, et al. “The Anabolic Response to Dietary Protein Is Not Restricted by the Maximal Stimulation of Protein Synthesis in Wholesome Older Adults: A Randomized Crossover Trial.” Vitamins, vol. 12, no. 11, 26 Oct. 2020, p. 3276, https://doi.org/10.3390/nu12113276. Accessed 25 Nov. 2020.
Morton, Robert W, et al. “A Systematic Overview, Meta-Evaluation and Meta-Regression of the Impact of Protein Supplementation on Resistance Coaching-Induced Positive aspects in Muscle Mass and Power in Wholesome Adults.” British Journal of Sports activities Drugs, vol. 52, no. 6, 11 July 2017, pp. 376–384, https://doi.org/10.1136/bjsports-2017-097608.
Helms, Eric R, et al. “Proof-Primarily based Suggestions for Pure Bodybuilding Contest Preparation: Diet and Supplementation.” Journal of the Worldwide Society of Sports activities Diet, vol. 11, no. 1, 12 Could 2014, https://doi.org/10.1186/1550-2783-11-20.
