Protein Intake Calculator for Weight Loss (Female)

Here's a table that outlines important information regarding protein intake for weight loss, specifically for females. This includes recommended daily protein intake, protein sources, and how protein can assist in weight loss:

Aspect	Details
Recommended Daily Protein Intake	- General Recommendation: 0.8 to 1.2 grams of protein per kilogram of body weight for sedentary women. - For Weight Loss: 1.2 to 1.6 grams per kilogram of body weight. - For Active Women: 1.4 to 2.0 grams per kilogram of body weight.
Role of Protein in Weight Loss	- Satiety: Helps in feeling full longer, reducing overall calorie intake. - Muscle Preservation: Prevents muscle loss during weight loss, which helps maintain metabolism. - Thermic Effect of Food (TEF): Protein increases metabolism due to its high thermic effect compared to carbs and fats.
Protein Sources	- Animal-Based: Chicken, turkey, lean beef, eggs, fish, and dairy (Greek yogurt, cottage cheese). - Plant-Based: Lentils, chickpeas, tofu, tempeh, edamame, quinoa, nuts, and seeds.
Protein per Serving Examples	- Chicken breast (100g): ~31g of protein - Salmon (100g): ~25g of protein - Tofu (100g): ~8g of protein - Greek yogurt (1 cup): ~20g of protein - Lentils (1 cup cooked): ~18g of protein
Protein Timing for Weight Loss	- Distribute protein intake evenly across meals to support muscle maintenance and satiety. - Include a protein source at each meal and snack.
Protein and Exercise	- Strength Training: Supports muscle growth and repair, aiding in fat loss. - Cardio: Helps preserve lean muscle mass while burning fat.
Protein Shake/ Supplement	- May be helpful for individuals who struggle to meet protein needs through whole foods. - Choose a protein powder with minimal added sugars and fillers.
Signs of Protein Deficiency	- Muscle loss, fatigue, slower recovery from exercise, and weakened immunity.

This table should give you a comprehensive understanding of protein intake and its role in weight loss for females.