Спорт
Проверенный калькулятор с прозрачной формулой
Protein Intake Calculator.
Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.
Ваши данные
Как это работает
- 1
Enter your body weight in kilograms.
- 2
Select your typical activity level.
- 3
The calculator multiplies your weight by a protein factor (0.8 to 2.0 g/kg).
- 4
Review your daily protein target and the recommended range.
weight * (activity == 'sedentary' ? 0.8 : activity == 'moderate' ? 1.2 : activity == 'active' ? 1.6 : 2.0)Часто задаваемые вопросы
Why does protein need vary by activity level?
More active individuals need more protein to repair muscle and support recovery. Sedentary people need less.
Is this suitable for weight loss?
Yes, higher protein intake (around 1.6-2.2 g/kg) can help preserve muscle during a calorie deficit.
Can I get enough protein from food alone?
Most people can meet their needs with a balanced diet, but athletes may need to plan meals carefully or use supplements.
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Результаты
Формула проверенаОценка только для общего руководства — проверяйте важные решения с соответствующим специалистом.
Как это работает
Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.
- Enter your body weight in kilograms.
- Select your typical activity level.
- The calculator multiplies your weight by a protein factor (0.8 to 2.0 g/kg).
- Review your daily protein target and the recommended range.
Формулы
Математика, лежащая в основе этого калькулятора, изложена так, чтобы вы могли проверить результат.
General recommendation
The factor ranges from 0.8 g/kg for sedentary individuals to 2.0 g/kg for athletes.
Example:
Input: 70 kg, moderate activity
Calculation: 70 × 1.2
Result: 84 g
Примеры из реальной жизни
Где этот расчет встречается в повседневной жизни.
Muscle building
Set a protein target to support muscle growth when combined with resistance training.
Example: 90 kg athlete: 180 g/day
Weight management
Higher protein helps you feel full and preserves lean mass during dieting.
Example: 80 kg active: 128 g/day
General wellness
Ensure you meet baseline protein needs for overall health.
Example: 60 kg sedentary: 48 g/day
Советы и частые ошибки
Tips
- Spread protein intake evenly across meals (20-40 g per meal).
- Include a source of protein within 2 hours after exercise.
- Choose lean proteins like chicken, fish, beans, and low-fat dairy.
- Adjust intake based on your goals and how your body responds.
Common Mistakes to Avoid
- Using pounds instead of kilograms without converting.
- Assuming more protein is always better; excessive intake may strain kidneys in some people.
- Ignoring total calorie intake when increasing protein.
Допущения и ограничения
- Use the stated inputs and units.
- Results are estimates for planning and education.
- Check measurements and source data before making an important decision.