I-Protein Intake Calculator
Estimate your daily protein target in grams from body weight and goal.
Iinketho ze projekti
Malunga nale Calculator
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.
Imibuzo ebuza rhoqo
Ndifuna iprotheyini eninzi kangakanani ngosuku?
Ilinganiselwa ngokuxhomekeka kubunzima bomzimba kunye nomsebenzi: malunga ne-0.8 g/kg kubantu abadala abahlala behlala, 1.2-1.6 g/kg xa kuthelekiswa nobude bexesha eliqhelekileyo, kunye ne-1.6-2.2 g/kg xa kuthelekiswa nokwakha okanye ukugcina imisipha. Le nkqubo iphindaphinda ubunzima bakho ngoluhlu oluthile.
Ingaba iprotheyini kufuneka ixhomekeke kubunzima bomzimba obupheleleyo okanye obuncinci?
Kuninzi lwabantu ubunzima bomzimba obupheleleyo busebenza kakuhle kwaye luyinto ethethwa ngale g/kg. Ukuba uthatha i-fat eninzi, ukubeka injongo kwisisindo somzimba esincinci okanye ubunzima obuthethwa ngaso akuyi kukunceda ubone iimfuno zakho ngokugqithisileyo.
Ingaba ixesha lokulungiselela iprotheyini libalulekile?
Ukutya okupheleleyo kweprotheyini kubaluleke kakhulu. Ukusikhupha kwiintsuku ezili-14 zokutya okumalunga ne-0.3-0.4 g/kg nganye kukunceda ukuvelisa iprotheyini yemisipha, ngoko ke ubona ubungakanani beprotheni nganye.
Ndifuna iprotheyini eninzi kangakanani ukuze ndikhule imisipha?
Ukunyusa iintamo isixhobo sisebenzisa i-1.6-2.2 g/kg. Umthwalo ophezulu we-70 kg uwela kwi-112-154 g ngosuku, ngendawo ephakathi emalunga ne-133 g. Uvavanyo lubonisa ukuba akukho nzuzo eninzi efunyenwe ngokunyuka ngaphezu kwe-2.2 g/kg.
Ndifanele ndidle iprotheyini eninzi kangakanani ngexesha lokutya?
I-calculator ihlula injongo yakho yosuku ngamanani akho okutya, amashumi amane ngokuqhelekileyo. I-0.3-0.4 g/kg yokutya ngalinye - malunga ne-20-40 g kubantu abaninzi - inyusa umphumo wokwakha imisipha xa uhlala uphumle.
Ingaba ukutya iprotheyini eninzi kunokulimaza?
Abantu abasempilweni bayakwazi ukumelana nokutyiwa kweprotheyini ukuya kuthi ga kwi-2 g/kg. Abanesifo se-renal kufuneka balandele ucebiso lomboneleli ngezempilo, kuba iimfuno zeprotheyini zilawulwa ngendlela eyahlukileyo—le sixhobo siyimiyalelo yokusetyenziswa ngokubanzi, ayisiyo cebiso lezonyango.
Ndiza kungenisa ubunzima bam ngeepuni okanye ngeekiligram?
Okanye. Tshintsha umkhethi weeyunithi kwi-imperial kwaye isixhobo siguqula iipuni kwikilogram ngaphakathi, kuba amanqanaba e-g/kg acaciswa ngekilogram yobunzima bomzimba.
API — sebenzisa le calculator ukusuka kwikhowudi
Nceda le khadi lemali njengendawo esemva ye-JSON ekhululekileyo - akukho qhosha lifunekayo. Thumela amaxabiso endawo ezantsi njengeparameter yombuzo okanye i-JSON. Nantoni na oyenzayo isebenzisa okungagqibekanga okufanayo eli phepha ligqityiwe ngaphambili; iparameter engaziwayo yi 400, ayikho i zero ekhululekileyo. Funda i-API epheleleyo →
Incopho yesiphelo
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);Results are estimates for general guidance only, not financial, medical or tax advice.