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Калькулятор белка

Сколько белка вам действительно нужно в день? Получите персональный диапазон в граммах.

Body Weight

Activity Level

Goal

Daily Protein

120 to 165 g

3 meals 40 to 55 g

4 meals 30 to 41 g

Body weight × protein multiplier Ranges based on activity level and goal

Суточная потребность в белке зависит от уровня активности и цели.

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Как использовать этот калькулятор

Введите массу тела в килограммах.

Выберите уровень активности.

Выберите цель: набор мышц, поддержание или снижение жира.

Суточный диапазон белка и распределение по приёмам пищи обновятся мгновенно.

Как рассчитывается потребность в белке

Protein requirements are expressed in grams per kilogram of body weight. Research consistently shows that heavier training loads and goals like muscle hypertrophy or fat-loss muscle preservation require significantly higher protein intake than the basic dietary minimums designed to prevent deficiency.

Protein Multipliers by Activity and Goal

Sedentary: 0.8–1.0 g/kg — minimum to prevent muscle loss.
Light exercise: 1.2–1.6 g/kg — recreational training, 1–3 sessions/week.
Moderate: 1.4–1.8 g/kg — regular structured training, 3–5 sessions/week.
Strength/hypertrophy: 1.6–2.2 g/kg — resistance training focused on muscle gain.
Endurance athletes: 1.4–1.8 g/kg — running, cycling, triathlon and similar.
Fat loss (muscle preservation): 1.6–2.4 g/kg — higher protein protects lean mass during a deficit.

How to Distribute Protein Across Meals

Research shows that muscle protein synthesis is maximized when protein is evenly distributed across 3–4 meals, with each meal containing at least 20–40 g. This calculator shows per-meal targets for both 3 and 4 eating occasions. Avoid front-loading or back-loading protein at a single meal — spread it out for best results.

Best Sources of Protein

Complete proteins (containing all essential amino acids) include: chicken breast, eggs, Greek yogurt, cottage cheese, fish, lean beef, shrimp, and tofu. For plant-based athletes, combining rice and legumes, edamame, tempeh, and seitan provides adequate amino acid profiles.

Калькулятор белка для персональных тренеров

Use this tool during client onboarding to set realistic protein targets based on their training phase and goal. It’s particularly useful for clients who undereat protein — a common issue that limits results regardless of how well the training is programmed.

With Gymkee, you can include daily macro and protein targets in personalized nutrition plans, allowing clients to track intake and hit their targets from the same app they use for their workouts.

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