TurnFit Personal Trainers Ltd.
High-Protein Diet Calculator: 40% Protein for Muscle Growth & Fat Loss
How Much Protein Can Your Body Handle? Why a 40% Protein Diet Works for Resistance Training
🚫 The 25g Protein Myth: Why It’s Wrong
Many people still believe you can only absorb 25 grams of protein per meal. That number is based on a misunderstanding of muscle protein synthesis (MPS), not total absorption. While MPS may max out around 25–40g in one sitting, your body still digests and utilizes all the protein you consume. The rest supports:
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Hormone and enzyme production
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Immune function
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Tissue repair
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Fuel via gluconeogenesis
Your body doesn’t “waste” extra protein—it uses it when and where it’s needed.
💪 Why a 40% Protein Diet Works for Resistance Trainers
1. Muscle Growth & Strength
Studies show consuming 3.4g/kg/day of protein can increase lean mass and reduce fat in trained individuals. A 40% protein diet helps you build and preserve muscle while reducing body fat.
2. Improved Recovery
Protein accelerates muscle repair and reduces DOMS (delayed onset muscle soreness), letting you train harder, more often.
3. Satiety & Fat Loss
High-protein diets reduce cravings, increase feelings of fullness, and boost your metabolic rate via the thermic effect of food.
4. Bone & Metabolic Health
Higher protein diets are linked to better bone density, blood sugar control, and insulin sensitivity.
📊 How to Calculate Your Macros for 40% Protein
Step 1: Calculate Your TDEE
Use the Mifflin-St Jeor Formula:
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Women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
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Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Multiply by your activity factor:
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Sedentary: ×1.2
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Light: ×1.375
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Moderate: ×1.55
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Active: ×1.725
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Very Active: ×1.9
Step 2: Adjust for Your Goal
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Cut: TDEE × 0.8
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Bulk: TDEE × 1.1
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Maintain: TDEE as-is
Step 3: Apply the 40/30/30 Split
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40% Protein = Calories × 0.40 ÷ 4 = grams
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30% Carbs = Calories × 0.30 ÷ 4 = grams
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30% Fats = Calories × 0.30 ÷ 9 = grams
🔢 Free Macro Calculator
Use our free interactive macro calculator to enter your age, sex, weight, height, activity level, and goal. It will instantly generate your personalized macro breakdown based on the 40/30/30 method.
🔢 40% Protein Macro Calculator
🔎 Practical Tips to Hit Your Protein Target
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Build meals around lean proteins: chicken, turkey, tofu, tempeh, fish
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Snack smart: Greek yogurt, cottage cheese, hard-boiled eggs
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Use protein powders: whey, isolate, casein, or vegan blends (We love Canadian protein. Click here to view and save 15%)
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Prep in batches: cook 2-3 protein options weekly
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Track your intake using MyFitnessPal or MacrosFirst
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Stay hydrated to support digestion and kidney health
📅 Sample Calculation
Example: Female, 68 kg, 165 cm, 30 yrs, Moderate activity
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BMR: 10x68 + 6.25x165 - 5x30 -161 = ~1400
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TDEE: 1400 × 1.55 = 2170
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40% Protein = 2170 × 0.4 = 868 kcal ÷ 4 = 217g
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30% Carbs = 163g, 30% Fats = 72g
📙 Sources
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Schoenfeld & Aragon (2018): PubMed
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Antonio et al. (2015): JISSN Study
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Phillips et al. (2016): PubMed
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Paddon-Jones et al. (2008): AJCN
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Bonjour et al. (2013): PubMed
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Clifton & Keogh (2017): AJCN Meta-Analysis
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📜 FAQ
Q: Can your body only absorb 25g of protein per meal?
A: No. Your body absorbs all protein consumed; 25g only refers to max muscle protein synthesis per meal.
Q: Is a 40% protein diet safe?
A: Yes. For healthy, active individuals it supports muscle growth, fat loss, and satiety.
Q: How do I calculate my 40% protein macros?
A: Use the TDEE formula, apply the 40/30/30 split, and divide each macro by its calorie value.
Q: What are the benefits of high protein intake?
A: Muscle growth, better recovery, reduced hunger, metabolic boost, fat loss, and bone health.
Q: Where can I get a protein calculator?
A: Use the free macro calculator embedded above on this page.