免费工具
蛋白质计算器
你每天真正需要多少蛋白质？根据体重、活动水平和目标获取个性化范围。
Protein Calculator
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 每日蛋白质需求量取决于活动水平和目标。
如何使用此计算器
1
输入体重（千克）。
2
选择活动水平。
3
选择目标：增肌、维持或减脂。
4
每日蛋白质范围和每餐分配即时更新。
蛋白质需求量的计算方法
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.
健身教练的蛋白质计算器
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.
常见问题
增肌需要多少蛋白质？
对于肌肉肥大，每天目标1.6–2.2克/千克体重。
蛋白质能吃太多吗？
对健康成年人，2.5–3.0克/千克通常是安全的。
蛋白质摄入的时机重要吗？
重要，但不如总日摄入量重要。均匀分配到3–4餐更关键。
最好的蛋白质来源是什么？
动物蛋白具有最高的生物学价值。
减重时需要更多蛋白质吗？
是的 — 在热量亏缺时，较高的蛋白质摄入能显著保留肌肉量。
与宏量营养素计算器有何不同？
这个计算器专注于蛋白质并给出范围。宏量营养素计算器涵盖全部三种营养素。
