Recommended Protein Intake Based on Estimated Lean Body Mass
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Most protein calculators on the Internet are based on total body weight, but the formulas are designed to calculate protein based on estimated lean body mass. Your lean body mass is your total weight minus the weight of your body fat.
To estimate your body fat, the Boer Formula for lean body mass has been used. You can compare the lean body mass calculations here with the calculations based on your total weight in the next section.
Males: Lean Body Mass (kg) = (0.407 * wtKg) + (0.267 * htCm) - 19.2
Females: Lean Body Mass (kg) = (0.252 * wtKg) + (0.473 * htCm) - 48.3
The Recommended Dietary Allowance (RDA) in the United States for the average person is 0.8 grams of protein per kilogram of lean body mass. This value is dependent upon a person's activity level, desired goals,
and potential nutrient absorption issues related to certain medical conditions.
NOTE: The World Health Organization (WHO) is currently recommending a lower protein intake with a median of 0.66 grams per kilogram of lean body mass. (WHO Publication on Protein available here.)
If muscle gain or weight gain/loss is desired, please consult a health professional to determine the most accurate protein requirements to meet your goal.