Proteinbedarf-Rechner
Täglichen Proteinbedarf basierend auf Gewicht und Aktivitätslevel berechnen.
Tägliche Proteinzufuhr
Individuelle Proteinziele
Die Proteinaufnahme ist entscheidend für Muskelregeneration und -wachstum sowie für den Erhalt der Muskelmasse während des Abnehmens. Sportler und Personen mit dem Ziel Muskelaufbau benötigen in der Regel mehr Protein (1,6 g bis 2,2 g pro kg Körpergewicht).
Empfohlene Tools
Handverlesene Dienstprogramme, die Sie nützlich finden könnten
Working Out Your Daily Protein Needs
Überblick
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.
So gehts (Schritt für Schritt)
- 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.
Funktionsweise
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.
Wann verwenden
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.
Häufig Gestellte Fragen
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.
Wichtige Hinweise
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.