Calculadora de Proteínas
Calcule suas necessidades diárias de proteína com base no peso e nível de atividade.
Ingestão Diária de Proteína
Metas personalizadas
A ingestão de proteínas é crucial para a reparação e o crescimento muscular, bem como para preservar a massa magra durante a perda de peso. Atletas e pessoas que buscam ganhar músculo geralmente precisam de mais proteína (1.6 g a 2.2 g por kg de peso corporal).
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Working Out Your Daily Protein Needs
Visão Geral
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.
Como usar (passo a passo)
- 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.
Como 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.
Quando usar
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.
Perguntas Frequentes
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.