タンパク質必要量計算機
体重と活動レベルに基づいた1日のタンパク質必要量を計算します。
1日のタンパク質摂取量
パーソナライズされた目標
タンパク質摂取は筋肉の修復と成長、そして減量中の除脂肪体重の維持に不可欠です。アスリートや筋肉増強を目指す人は一般的により多くのタンパク質（体重1kgあたり1.6g〜2.2g）を必要とします。
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Working Out Your Daily Protein Needs
概要
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.
使い方（ステップ）
- 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.
仕組み
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.
こんなときに使う
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.
よくある質問
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.
注意事項
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.