حاسبة احتياجات البروتين
احسب احتياجاتك اليومية من البروتين بناءً على وزنك ومستوى نشاطك.
تناول البروتين اليومي
أهداف بروتين مخصصة
تناول البروتين أمر بالغ الأهمية لإصلاح ونمو العضلات، وكذلك للحفاظ على الكتلة العضلية أثناء فقدان الوزن. يحتاج الرياضيون ومن يهدفون لبناء العضلات عادةً إلى كمية أكبر من البروتين (1.6 جم إلى 2.2 جم لكل كجم من وزن الجسم).
الأدوات الموصى بها
أدوات مختارة بعناية قد تجدها مفيدة
Working Out Your Daily Protein Needs
نظرة عامة
Protein supports muscle repair, satiety, and overall health, and the right daily amount depends on your weight and activity level. This calculator estimates your target protein intake in grams per day, instantly in your browser, as a general guideline.
كيفية الاستخدام
- 1
Enter your weight
Use kilograms or pounds.
- 2
Select activity or goal
Sedentary, active, or building muscle changes the per-weight factor.
- 3
Read your daily target
The result is grams of protein per day to aim for.
كيف يعمل
The tool multiplies your body weight by a protein factor that reflects your goal and activity — sedentary adults need less per kilogram, while people building muscle or training hard need more. Research-based ranges run from about 0.8 g/kg for general health up to roughly 1.6–2.2 g/kg for active strength training. The result is a daily target you can spread across meals.
متى تستخدمه
Planning meals to support muscle gain. Setting a protein target for a fat-loss diet that preserves muscle. Checking whether your current intake meets your activity needs.
الأسئلة الشائعة
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.
ملاحظات مهمة
Protein targets are general estimates for healthy adults and are not medical advice. Needs change with health conditions, kidney function, and pregnancy — consult a qualified healthcare professional or dietitian before changing your intake.