Protein Intake Kalkülatory
Siziň gündelik protein maksatyňyzy gramlarda beden agramy we maksatdan hasaplaň.
Netijeler ýazýan wagtyň täzelener.
Bu hasapçy hakda
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.
Köp soralýan soraglar
Meniň günde näçe proteine zerurlygym bar?
Bu beden agramy we hereket bilen ölçeýär: 0.8 g/kg oturmak üçin, 1.2-1.6 g/kg umumy saglyk üçin, we 1.6-2.2 g/kg agyrsaklary gurmak ýa-da saklamak üçin. Bu protein kabuly hasapçysy siziň agramyny bu aralykdan katlaýar.
Proteinler jemi ýa-da zäherli beden agramyna esaslanmalymy?
Çok adam üçin, bütin beden agramy gowy işleýär we bu g/kg aralyklar kabul edilýär. Eger siz köp gaýduwsyz ýagy göterýän bolsaňyz, maksaty beden agramy ýa-da maksat agramy esasyna basyp, islegleriňizi aňsatça aňsatlap bilersiňiz.
Protein wagtlaýyşy ähmiýetlimi?
Her günlik total protein iň möhümdir. Onu dört iýmit aralygynda 0.3-0.4 g/kg her biri bilen paýlaşmak, agyrsak protein sintezini goldaýar, şu sebäpden her iýmit aralygyndaky san görkezilýär.
Agyrsaklarymy gurmak üçin näçe protein gerek?
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.
Men bir iýimde näçe protein iýmeli?
Kalkülatör siziň gündelik maksatyňyzy iýmekleriňiz sanyna bölýär, dört öň bellenen. Bir iýmek üçin 0.3-0.4 g/kg - köp adam üçin 20-40 g - her bir oturyşda agyrsak-gurmak jogapyny artdyrýar.
Çok köp protein zyýanlymy?
Sag adam üçin, 2 g/kg çenli içmek gowy kabul edilýär. Böwrek keselli adamlar öz lukmanlarynyň maslahatyna eýerip, protein zerurlyklaryny başgaça dolandyrmalydyrlar - bu esbap umumy ýolgöter, lukman maslahaty däl.
Men öz agramymy paunda ýa-da kilogramda girmelimi?
Eýsem. Birikme saýlaýjyny imperiýa öwür we esbap paundlary kilograma öwürer, sebäbi g/kg aralyklar beden agramy kilogram üçin kesgitlenýär.
API — bu hasapçyny koddan ullan
Bu hasapçyny boş JSON ahtar noktasy hökmünde çagyr - açar gerek däl. Aşakdaky meýdança mykdarlaryny soragyň parametrleri ýa-da JSON hökmünde iber. Siziň goýmaýan hernäňiz şu sahypanyň öň bellenen öň bellenenini ulanýar; namydar parametr 400, hiç wagt sessiz sıfır däl. Eňlisçe senedleri oka →
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);Netijeler diňe umumy ýardam üçin hasaplanypdyr, maliýe, saglyk ýa-da salgyt maslahaty üçin däl.