蛋白质需求计算器
根据体重和活动水平计算您的每日蛋白质需求。
每日蛋白质摄入量
个性化蛋白质目标
蛋白质摄入对肌肉修复和生长至关重要，同时也有助于在减重过程中保持瘦体重。运动员和增肌人群通常需要更多蛋白质（每公斤体重 1.6~2.2 克）。
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Working Out Your Daily Protein Needs
概述
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.
使用步骤
- 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.
工作原理
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.
什么时候用
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.
常见问题
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.
注意事项
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.