Protein Intake Calculator
Kufungidzira yako zuva nezuva protein chinangwa mu gramu kubva muviri muviri uye chinangwa.
Zvinyorwa zvinogadziridzwa paunenge uchinyora.
Nezve iyi kalkulator
A protein intake calculator recommends daily protein based on your body weight and goal, expressed in grams per kilogram of body weight. 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.
The calculation multiplies your body weight by the g/kg range for your goal and takes the midpoint as your target. For a 70 kg person on the build-muscle setting (1.6–2.2 g/kg) that is a range of about 112–154 g and a target near 133 g per day. Split across 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.
Enter your weight in kilograms or pounds and choose the goal that matches your activity, from sedentary maintenance up to fat loss while keeping muscle. Higher targets suit strength training and dieting, where extra protein preserves lean mass and keeps you full. This is general nutrition guidance for healthy adults, not medical advice.
Zvimwe zvinobvunzwa zvakanyanya
Mapuroteni api andinoda pazuva?
Ichi chiyero chinosiyana zvichienderana nehuremu hwemuviri wako uye nebasa rauri kuita: 0.8 g/kg kana kuti 1.2-1.6 g/kg kana kuti 1.6-2.2 g/kg kana kuti 1.8-2.2 g/kg kana kuti 2.0-2.5 g/kg kana kuti 2.5-3.0 g/kg kana kuti 3.5-4.0 g/kg kana kuti 4.0-5.0 g/kg kana kuti 5.5-6.0 g/kg kana kuti 6.0-7.0 g/kg kana kuti 7.5-8.0 g/kg kana kuti 8.0-9.0 g/kg kana kuti 9.5-10.0 g/kg kana kuti 10.5-11.0 g/kg kana kuti 11.5-12.0 g/kg kana kuti 12.5-13.0 g/kg kana kuti 13.5-14.0 g/kg kana kuti 14.5-15.0 g/kg kana kuti 15.0-16.0 g/kg kana kuti 16.5-17.0 g/kg kana kuti 17.5-18.0 g/kg kana kuti 18.5-19.0 g/kg kana kuti 19.5-20.0 g/kg kana kuti 20.0-21.0 g/kg kana kuti 21.5-22.0 g/kg kana kuti 22.5-23.0 g/kg kana kuti 23.5-24.0 g/kg kana kuti 24.5-25.0 g/kg kana kuti 25.0-26.0 g/kg kana kuti 26.5-27.0 g/kg kana kuti 27.5-28.0 g/kg kana kuti 28.0-29.0 g/kg kana kuti 29.0-29.5 g/kg kana kuti 29.5-30.0 g/kg kana kuti 29.5-30.0
Inofanira protein kuenderana ne total kana chimiro muviri muviri?
Kuti uwane muviri wakachena, shandisa muviri wako sechiratidzo chekuzvipira kwako. Kana iwe uchida muviri wakachena, shandisa muviri wako sechiratidzo chekuzvipira kwako. Kana iwe uchida muviri wakachena, shandisa muviri wako sechiratidzo chekuzvipira kwako.
Iva sei protein timing chinhu?
Kuisa mushonga uyu muzvikafu zviviri kana zviviri zve0.3-0.4 g/kg zvinobatsira mukuvaka maproteini emuviri, saka zvinoratidzwawo muzvikafu zviviri kana zviviri.
Maitiro ekuwana mapuroteni anodiwa kuti uwane miviri mikuru?
For muscle gain the tool uses 1.6–2.2 g/kg. A 70 kg lifter lands around 112–154 g a day, with a midpoint near 133 g. Research shows little added benefit from going much above about 2.2 g/kg.
Ndezvipi zvikonzero zvandinofanira kuchinja muviri wangu?
Calculator inoparadza zuva nezuva rako raunoda kuita nehuwandu hwekudya zvaunenge uchidya, zviviri zvakajairika. Zvinenge 0.3-0.4 g/kg pakudya – kana kuti 20-40 g kune vanhu vazhinji – zvinowedzera muviri kuumba mhedzisiro pazuva rimwe nerimwe.
Munogona kuwandisa protein kuva zvinokuvadza?
Vachiremba vanokurudzira kuti vanhu vane chirwere chechiropa vaite ongororo yeropa kuti vaone kana vari kukwanisa kutora 2 g/kg yeprotein pazuva. Vanogonawo kukumbira rubatsiro rwemushonga wechiropa kana vachida. Kunyanya kana vachida kuderedza hutano hwavo hwechiropa.
Ndinofanira kuisa muviri wangu muzvidimbu kana muzvidimbu?
Kana. Change 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 — kushandisa iyi kalkulator kubva code
Nhare iyi calculator semahara JSON endpoint - hapana chikuru zvinodiwa. Kutumira nzvimbo mavara pasi separameter query kana JSON. Chii zvachose chaunoisa kunze chinoshandisa default iyo peji iri rakasviba nayo; parameter isiri yechokwadi inonzi 400, uye haisi zero. Tora yakazara API docs →
Endpoint
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);Zviratidzo zvemubvunzo ndezvekufungidzira kwechinangwa chekudzidzisa chete, kwete zvemari, zvehutano kana zvemari.