How to Use the Protein Intake Calculator for Weight Loss?

1. Enter your weight: Input your current weight in either kilograms or pounds. The calculator will convert the units as necessary for calculations.

2. Select your weight unit: Choose between kilograms (kg) or pounds (lbs) to match your input.

3. Enter your height: Input your height in either centimeters or inches.

4. Select your height unit: Choose between centimeters (cm) or inches (in) to match your input.

5. Enter your age: Input your current age in years.

6. Select your gender: Choose between male or female, as this affects the BMR calculation.

7. Choose your activity level: Select the option that best describes your typical weekly activity:

• Sedentary: Little or no exercise
• Lightly active: Light exercise 1-3 days per week
• Moderately active: Moderate exercise 3-5 days per week
• Active: Hard exercise 6-7 days per week
• Very active: Very hard exercise or physical job

8. Select your weight loss goal: Choose between mild, moderate, or aggressive weight loss, which determines your calorie deficit.

9. Click “Calculate Protein Intake”: The calculator will show your daily calorie target for weight loss and a recommended range of protein intake in grams per day.

This calculator provides a good starting point. However, individual needs may vary. It’s always best to consult with a healthcare professional or registered dietitian for personalized advice, especially if you have any health conditions or specific dietary requirements.