Protein Intake Calculator
Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. Daily protein requirements vary significantly with activity level — sedentary adults need less than athletes in training.
- 1Sedentary adults: 0.8g per kg body weight (RDA minimum)
- 2Recreational exercisers: 1.2–1.6g per kg
- 3Strength training / muscle building: 1.6–2.2g per kg
- 4Endurance athletes: 1.4–1.8g per kg
- 5Weight loss while preserving muscle: up to 2.4g per kg
75kg sedentary adult=60g/day75 × 0.8 = 60g — minimum RDA
75kg regular gym-goer=120–165g/day75 × 1.6–2.2g for muscle building
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100g cooked | 31g |
| Eggs | 1 large | 6g |
| Greek yoghurt | 150g | 15g |
| Whey protein | 1 scoop (30g) | 24g |
| Lentils | 100g cooked | 9g |
| Tofu | 100g | 8g |
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