Calculadora de Proteínas Online Grátis
Daily protein needs by body weight, activity level and goal with food source breakdown
Protein requirements aren't one-size-fits-all — they scale with body weight, activity level, age, and your specific goal. This calculator determines your daily protein target in grams using evidence-based ranges, then breaks down how to hit that target across common protein food sources.
Frequently Asked Questions
Sobre Esta Calculadora
Protein is the only macronutrient that cannot be stored in a meaningful reserve — the body has no dedicated protein fuel tank the way it stores fat and glycogen. This means daily protein intake needs to be consistent, adequate for your activity level, and ideally distributed across multiple meals to maximize muscle protein synthesis.
The research-backed range of 1.6–2.2 g/kg/day covers most active adults and athletes. Sedentary individuals need less (0.8 g/kg is the minimum RDA), while those in a caloric deficit or older adults benefit from the higher end of the range (2.0–2.4 g/kg) to preserve lean mass. Per-meal distribution matters: 30–40 g per meal optimally stimulates muscle protein synthesis, while eating most protein in one sitting is less efficient.
Plant-based protein sources (legumes, tofu, tempeh, quinoa) are nutritionally adequate but often lower in leucine — the key amino acid triggering muscle synthesis. Vegetarians and vegans typically need to target the upper end of the protein range and combine multiple sources throughout the day.
Calcule quantos gramas de proteína você deve ingerir por dia.
Fórmula
Protein = Weight(kg) × 1.6-2.2g (active adults)
Exemplo Resolvido
Daily protein target for a 70 kg woman training for muscle gain
Entradas:
- Body weight: 70 kg
- Goal: Muscle gain
- Activity level: Highly active (5+ days/week resistance training)
Passo a Passo:
- Recommended range for muscle gain: 1.8–2.2 g/kg
- Lower target: 1.8 × 70 = 126 g protein/day
- Upper target: 2.2 × 70 = 154 g protein/day
- Optimal target: 2.0 × 70 = 140 g/day
- Distribute across 4 meals: ~35 g per meal
- Example: 2 eggs + 150g Greek yogurt (meal 1, ~25g) | 150g chicken breast (meal 2, ~45g) | protein shake (meal 3, ~25g) | 150g salmon (meal 4, ~35g)
Dicas
- Athletes need 1.6-2.2g/kg. Aim for 30-40g protein per meal for optimal muscle synthesis.