Daily Protein Intake Calculator
Calculate daily protein requirements based on body weight, activity level, fitness goals, and age. Health calculator for athletes, bodybuilders, and diet planning. Supports general health, muscle building, endurance sports, and weight loss protein targets.
Protein Intake Formula
Protein (g) = Body Weight (kg) × Activity FactorVariables:
- SedentaryLow activityLow activity(e.g.: 0.8 g/kg BW)
- ActiveExercise 3-5x/weekExercise 3-5x/week(e.g.: 1.2-1.6 g/kg BW)
- AthleteIntensive trainingIntensive training(e.g.: 1.6-2.2 g/kg BW)
- BulkingBuilding muscleBuilding muscle(e.g.: 1.6-2.0 g/kg BW)
How to Use
- 1
Enter Body Weight
Input berat badan in kilogram.
- 2
Select Tingkat Aktivitas
Select level aktivitas fisik Kamu.
- 3
Select Tujuan
Maintenance, fat loss, or muscle building.
- 4
View Result
Kebutuhan protein daysan in gram.
Examples
Orang Aktif
Problem:
Berat 70 kg, olahraga 4x/minggu. Berapa protein daysan?
Solution:
- 1.Faktor aktivitas aktif: 1.4 g/kg
- 2.Protein = 70 × 1.4
Result:98 gram/days
Sekitar 98-112 gram protein per days for pemeliharaan otot.
Binaragawan
Problem:
Berat 80 kg, latihan beban intensif, tujuan bulking.
Solution:
- 1.Faktor bulking: 1.8-2.0 g/kg
- 2.Protein = 80 × 2.0
Result:160 gram/days
Bagi menjadi 4-5 porsi, 30-40 gram per makan.
Diet Penurunan Berat
Problem:
Berat 65 kg, cutting with defisit kalori.
Solution:
- 1.Saat cutting, protein tinggi mencegah kehilangan otot
- 2.Faktor: 1.8-2.2 g/kg
- 3.Protein = 65 × 2.0
Result:130 gram/days
Protein tinggi saat cutting membantu mempertahankan massa otot.
Frequently Asked Questions
Apa dampak kekurangan protein?
Kekurangan protein menyebabkan: kehilangan massa otot, sistem imun lemah, rambut rontok, penyembuhan luka lambat, and kelelahan. RDA minimum 0.8 g/kg for dewasa sehat.
Bisakah kebanyakan protein?
Umumnya aman hingga 2.5 g/kg for orang sehat. Lebih from itu tidak memberikan manfaat tambahan and can membebani ginjal (on orang with masalah ginjal existing).
Apa sumber protein terbaik?
Complete protein: telur, ayam, ikan, daging, susu, whey. Plant-based: kedelai, quinoa, kombinasi kacang+nasi. Telur is gold standard with bioavailability tertinggi.
When waktu terbaik konsumsi protein?
Distthousandsikan merata sepanjang days (20-40g per makan). Post-workout window penting for recovery, tapi total daysan lebih penting from timing spesifik.