Calculadora de Proteínas
Calculate your optimal daily protein intake based on body weight, activity level, and fitness goals.
Protein is the building block of muscle tissue and plays a critical role in recovery, immune function, and hormone production. Your daily protein needs depend primarily on your body weight and activity level. Most research recommends 1.6-2.2 grams per kilogram of body weight for people who exercise regularly and want to build or maintain muscle.
For sedentary individuals, the Recommended Dietary Allowance is 0.8 g/kg per day — enough to prevent deficiency but not optimized for muscle maintenance. For active individuals and athletes, higher intakes in the range of 1.6-2.2 g/kg support muscle protein synthesis, recovery, and lean mass retention during a calorie deficit.
Spreading your protein intake across 3-5 meals throughout the day maximizes muscle protein synthesis. Good sources include lean meats, poultry, fish, eggs, dairy, legumes, tofu, and quality protein powders. Use this number alongside our Macro Calculator to build a complete nutrition plan.
Como Funciona
This calculator uses the standard recommendation of 0.7-1.0 grams of protein per pound of body weight (1.6-2.2 g/kg), adjusted for your activity level and goal. Sedentary individuals need less, while athletes and those in a calorie deficit benefit from the higher end of the range to preserve lean mass.
Por que é Importante
Protein provides the amino acids your body needs to repair and build muscle tissue. Adequate protein intake is critical for body composition changes - whether you are trying to build muscle, preserve it while losing fat, or maintain your current physique. Higher protein diets also increase satiety, making it easier to adhere to a calorie deficit.
Relacionado
Use our TDEE Calculator to determine your total daily calorie needs, then adjust your protein intake within the recommended range.
Frequently Asked Questions
How much protein do I need per day?
The RDA is 0.8g per kg of body weight. For active individuals, 1.6-2.2g per kg is optimal for muscle repair and growth.
Can I eat too much protein?
For healthy individuals, up to 3g per kg is generally safe. People with kidney disease should consult a doctor before increasing protein intake.
What are the best sources of protein?
Complete proteins include lean meat, poultry, fish, eggs, dairy, and soy. Plant proteins like beans and lentils can be combined for complete profiles.
Do I need protein powder?
Whole foods are preferable, but protein powder offers convenience for meeting high protein targets, especially post-workout.