I-Calculator ye-Protein Intake
Linganisa i-protein yakho edingekayo ngosuku ngegramu kusuka kusisindo somzimba nenjongo.
Iziphetho zivuselelwa uma ubhala.
Malunga nale khadi
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 ebuzwa kaningi
Ngidinga i-protein eningi yini ngosuku?
Izinga lobunzima besikhumba kanye nemisebenzi: mayelana 0.8 g / kg kubantu abadala abahlala behlala, 1.2-1.6 g / kg ngempilo ejwayelekile, kanye 1.6-2.2 g / kg lapho kwakhiwa noma kugcinwa amathambo. Le phrotheyini i-calculator iphinda ubunzima bakho ngaleyo Range.
Ingabe amaprotheni kufanele asekelwe kusisindo somzimba esiphelele noma esincane?
Uma uthatha isisindo esiningi se-g/kg, ukubeka inhloso yakho ku-lean body mass noma isisindo esizosithola, kuzovimbela ukulinganisa okuningi kwezinsiza zakho.
Ingabe i-protein timing ibalulekile?
I-protini ye-daily egcwele ibaluleke kakhulu. Ukusakaza kwayo phakathi kwezidlo ezingu-4 ze-0.3-0.4 g / kg ngayinye isiza ukukhiqizwa kwe-protein yamathambo, ngakho-ke isithombe se-meal ngasinye sibonisa.
Ingabe ngidinga i-protein eningi ukuthuthukisa amathambo?
Ukuthola amathambo ithuluzi lisebenzisa 1.6-2.2 g / kg. A 70 kg lifter izindiza eduze 112-154 g ngosuku, ngendawo ephakathi eduze 133 g. Ucwaningo lubonisa inzuzo encane engeziwe kusuka ehamba phezulu kakhulu mayelana 2.2 g / kg.
Ingabe kufanele ngidle amaprotheni amaningi ngayinye i-portion?
I-calculator ihlukanisa inhloso yakho yansuku zonke ngobukhulu bakho bekudla, 4 ngokuzenzakalela. Kunzima 0.3-0.4 g / kg ngayinye ukudla - mayelana 20-40 g abantu abaningi - yenza i-muscle-building response esiteshini ngasinye.
Ingabe i-protein eningi kakhulu ingaba yingozi?
For healthy people, intakes up to about 2 g/kg are well tolerated. Those with kidney disease should follow their clinician’s advice, since protein needs are managed differently — this tool is general guidance, not medical advice.
Ngizofaka ubunzima bam nge-pund noma nge-kilogram?
Noma. Shicilela isikhethi seyunithi ku-imperial futhi ithuluzi liguqula ama-punds abe ama-kilograms ngaphakathi, ngoba ama-g/kg ahlukaniswa ngama-kilograms wesisindo somzimba.
API — sebenzisa le calculator kusuka kukhodi
Nquma le calculator njenge JSON evulekile yendawo yokuqeda - akukho isithonjana esidingekayo. Thumela amaxabiso endawo ngezansi njengezilungiselelo zombuzo noma i-JSON. Noma yini ongayishiya isebenzisa iphutha elifanayo elifakwe ngaphambili lekhasi; ipharamitha engaziwa yi-400, ayikho i-zero emnyama. Funda i-API egcwele →
Ingxenye yendawo
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);Izibalo ziyisilinganiso esisetshenziswa ukuqondisa kuphela, hhayi ukucebisa ngezimali, ukwelashwa noma ukukhokha.