Calculadora de Proteínas
Calcula tus necesidades diarias de proteínas según peso y actividad.
Ingesta Diaria de Proteínas
Objetivos personalizados
La ingesta de proteínas es crucial para la reparación y el crecimiento muscular, así como para preservar la masa magra durante la pérdida de peso. Los atletas y quienes buscan ganar músculo generalmente requieren más proteína (1.6 g a 2.2 g por kg de peso corporal).
Herramientas recomendadas
Utilidades seleccionadas que podrían serte útiles
Working Out Your Daily Protein Needs
Resumen
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.
Cómo usar (paso a paso)
- 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.
Cómo Funciona
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.
Cuándo usarlo
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.
Preguntas Frecuentes
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.
Notas Importantes
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.