건강 & 피트니스

Protein Calculator

Calculate your daily protein requirements based on your body weight, activity level, and fitness goals.

kg

Protein needs increase when trying to build muscle or preserve it during fat loss.

Recommended Daily Protein
— grams
Per kg of bodyweight
—g / kg
Per lb of bodyweight
—g / lb
Total Calories from Protein
— kcal
사용 방법
  1. Enter your gender, age, and current weight.
  2. Select your activity level and fitness goal. Your protein needs scale dramatically based on how much muscle damage you incur through training.
  3. The calculator determines the exact amount of protein (in grams) you should aim to eat every day.

공식

Daily Protein (grams) = Weight (kg) × Protein Factor

Protein Factors:
Sedentary: 0.8g/kg
Endurance / Light: 1.2g - 1.4g/kg
Strength / Hypertrophy: 1.6g - 2.0g/kg
Cutting / Extreme: 2.2g/kg

A Protein Calculator is essential for anyone looking to change their body composition. Protein is the building block of muscle tissue. The standard dietary recommendation (RDA) of 0.8g/kg is meant to prevent deficiency in sedentary people, but is far too low for active individuals trying to build or preserve muscle.