蛋白質需求計算器
根據體重和活動水平計算您的每日蛋白質需求。
每日蛋白質攝入量
個性化蛋白質目標
蛋白質攝入對肌肉修復和生長至關重要，同時也有助於在減重過程中保持瘦體重。運動員和增肌人群通常需要更多蛋白質（每公斤體重 1.6~2.2 克）。
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Working Out Your Daily Protein Needs
Overview
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.
How to Use (Step by Step)
- 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.
How It Works
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.
When to Use This
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.
Frequently Asked Questions
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.