蛋白质计算器

Calculate daily protein needs based on weight, activity, and goals

最后验证： 2026年3月精度已验证

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Body Weight

Activity Level

Goal

Recommended range: 87g – 116g per day

Per meal (4 meals): ~26g

0.6g per lb · 1.4g per kg

Calories from protein: 408 kcal

Common Protein Sources

Chicken Breast(4 oz)

31g

Eggs(1 large)

Greek Yogurt(1 cup)

15g

Salmon(4 oz)

25g

Ground Beef (90%)(4 oz)

22g

Tofu (firm)(1/2 cup)

10g

Whey Protein(1 scoop)

25g

Lentils(1 cup cooked)

18g

For example, 102g of protein equals roughly 3 chicken breasts or 17 eggs per day.

此计算器仅供参考。这不是医疗建议。在做出健康决定之前，请咨询医疗专业人员。

来源与方法

公式： 0.8g/kg (sedentary) to 2.2g/kg (athletes)

Daily protein intake recommendations

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