运动
已验证计算器，公式透明
Protein Intake Calculator.
Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.
您的输入
工作原理
- 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)常见问题
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.
结果
公式已检查估算仅供参考——重要决策请咨询专业人士。
工作原理
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.
公式
此计算器背后的数学公式，供您核对结果。
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
实际应用场景
此计算在日常生活中的应用。
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
提示与常见错误
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.
假设与限制
- Use the stated inputs and units.
- Results are estimates for planning and education.
- Check measurements and source data before making an important decision.