Lean Body Mass Protein Calculator for Women
This information is based on general recommendations and can vary depending on individual health conditions, activity level, and goals.
| Category | Details |
|---|---|
| Lean Body Mass (LBM) | The total weight of your body minus the fat. It consists of muscle, bones, organs, and water. |
| LBM Calculation | LBM = Total Body Weight – Fat Mass Fat Mass = Total Body Weight * Body Fat Percentage |
| Example | For a woman weighing 150 lbs with 25% body fat: Fat Mass = 150 * 0.25 = 37.5 lbs LBM = 150 – 37.5 = 112.5 lbs |
| Protein Intake (General Guideline) | For a sedentary woman, protein intake is typically 0.8 – 1.0 grams of protein per kilogram of body weight. |
| Protein Intake (For Active Women) | 1.2 – 1.8 grams of protein per kilogram of body weight to support muscle repair, growth, and recovery. |
| Protein Intake (For Strength Training or Weight Loss) | 1.6 – 2.2 grams of protein per kilogram of body weight. This helps preserve muscle mass during weight loss or when building strength. |
| Daily Protein Intake Calculation | Protein (g) = LBM (kg) * Protein Requirement (g/kg) |
| Example Calculation | For a woman with 112.5 lbs of LBM (about 51 kg): If she follows 1.6g protein per kg of body weight: Protein = 51 * 1.6 = 81.6g of protein per day. |
| Protein Timing | Consuming protein evenly throughout the day (e.g., 20-30g of protein per meal) is recommended for muscle synthesis. |
| Types of Protein Sources | High-quality protein sources include lean meats, poultry, fish, eggs, dairy, legumes, tofu, quinoa, and protein powders. |
| Benefits of Protein for Women | – Supports muscle growth and repair – Helps with weight management – Promotes healthy skin, hair, and nails – Aids in immune function |
| Signs of Protein Deficiency | – Fatigue – Loss of muscle mass – Weakened immune system – Poor recovery after workouts |
This table covers general guidelines, but protein needs can vary. It’s always recommended to consult with a healthcare provider or a nutritionist for personalized advice, especially for women with special health considerations or specific fitness goals.