Kātaitai pūmua
E whakatau ana i tō tātou whāinga pūmua i ia rā i roto i ngā rākau mai i te taumahatanga o te tinana me te whāinga.
Ka whakahōutia ngā hua i te wā e tātuhi ana.
Mo tēnei tātaitai
a 70 kg person on the build-muscle setting (1.6–2.2 g/kg) that range is about 112–154 g and a target near 133 g per day. Split over four meals, the per-meal figure is roughly 33 g — close to the 0.3–0.4 g/kg per sitting that best stimulates muscle protein synthesis. This is a general nutritional guidance for healthy adults, not medical advice.The calculation multiplies your body weight by your goal and takes the midpoint as your target. The RDA floor is about 0.8 g/kg, while active people and those building muscle need more — commonly 1.6–2.2 g/kg. It shows a sensible range plus a single midpoint target.
Ko nga pātai e pā ana
He nui te pūmua e hiahiatia ana e au i ia rā?
E whakawātea ana ki te taumahatanga o te tinana me te ngohe: tata ki te 0.8 g/kg mō ngā tāngata mārō, 1.2–1.6 g/kg mō te kaha ahuwhānui, me te 1.6–2.2 g/kg ina hanga, i te pupuri rānei i ngā uaua.
Me whakawhirinaki te pūmua ki te taumahatanga katoa, ki te taumahatanga tinana rānei?
Mō te nuinga o te tangata, he pai te mahi o te taumahatanga tinana katoa, ā, ko ēnei awhe g/kg e whakaarotia ana. Mēnā he nui kē tō koe te uaua, ko te whakatū i te ūnga i runga i te taumahatanga tinana, te taumahatanga whāinga rānei, ka ārai i te whakawāteatanga o ngā hiahia o koe.
He mea hira te wā pūmua?
Ko te pūmua katoa i ia rā he tino hira, ko te horahanga i waenganui i ngā kai e whā o te 0.3–0.4 g/kg ia e āwhina ana ki te pūmua o te whākōkī, nā reira ka whakaaturia te tau i ia kai.
He nui te pūmua e hiahiatia ana e au hei hanga i ngā whākōkī?
Mō te whiwhinga o te uaua ka whakamahia e te utauta te 1.6–2.2 g/kg. Ko te 70 kg e whakarewa ana i te 112–154 g i te rā, me te pūwāhi waenganui e tata ana ki te 133 g. E whakaatu ana te rangahau i te iti o te painga tāpiri mai i te haere ki runga ake i te 2.2 g/kg.
He nui te pūmua me kai ahau i ia kai?
Ka wehea e te tātaitai tō tātou whāinga i ia rā mā tō tātou maha o ngā kai, e whā i te pūmautanga. Tata ki te 0.3–0.4 g/kg ia kai — tata ki te 20–40 g mō te nuinga o te tangata — ka nui ake te urupare hanga i ngā whāinga i ia tūnga.
Ka pā ki te nui o te pūmua?
Mō ngā tāngata hauora, ko te whakapaunga tae atu ki te 2 g/kg e tino whakaaetia ana. Ko ngā tangata whai mate ki te roro me whai i te tohutohu o to rātau kaitiaki, nā te mea he rerekē te whakahaere i ngā hiahia pūmua — ko tēnei utauta he tohutohu ahuwhānui, ehara i te rongoā.
E tāuru ana ahau i tōku taumahatanga ki ngā pū, ki ngā kione rānei?
Either. Switch the units selector to imperial and the tool converts pounds to kilograms internally, because the g/kg ranges are defined per kilogram of body weight.
API — whakamahi tēnei tātaitai mai i te waehere
E kī ana tēnei tātaitai hei wāhi mutunga kore JSON - kāore he kī e hiahiatia ana. Ka tukuna ngā uara āpure i raro nei hei tohutoro pātai, JSON rānei. Ka pānui te papatono API katoa →
Whakamutunga
GET https://calculator.free/api/v1/protein-intake/curl
curl "https://calculator.free/api/v1/protein-intake/?units=metric&weight=70&goal=1.6-2.2"JavaScript fetch()
const r = await fetch(
"https://calculator.free/api/v1/protein-intake/?" + new URLSearchParams({
"units": "metric",
"weight": "70",
"goal": "1.6-2.2"
}));
const data = await r.json();
console.log(data.results);Ko ngā hua he whakataunga mō te tohutohu ahuwhānui anake, ehara i te tohutohu moni, rongoā, tāke rānei.