为什么摄入蛋白质很重要
蛋白质对于肌肉的增长、恢复和维护至关重要。适量的蛋白质摄入有助于体重管理，在减重过程中保持瘦体质量，并有助于维持整体健康。摄入适量的蛋白质可以优化你的健身效果，并支持你的体型目标。
如何使用蛋白质计算器
- 1选择您偏好的单位制（公制或英制）
- 2请输入您的性别、身高、体重和年龄。
- 3请选择您的活动水平，从久坐不动到运动员。
- 4点击“计算”查看您的推荐蛋白质摄入量。
达成蛋白质目标的建议
为了最佳吸收，请将蛋白质摄入分散在一天中。包括多种蛋白质来源，如瘦肉、鱼、蛋、乳制品、豆类和植物性蛋白。考虑在锻炼前后安排蛋白质摄入，以便更好地恢复和取得效果。
常见问题解答
获取关于蛋白质、蛋白质摄入量以及如何为了达到你的健身目标而优化饮食的问题的答案。
健康的人通常可以处理多余的蛋白质，但是对于那些已有肾脏问题的人来说，过高的摄入量可能会给肾脏带来压力。大多数人应该根据计算器提供的推荐范围来摄取。
虽然全食物来源应该是你的主要蛋白质来源，但补充剂对于满足更高的蛋白质需求来说是方便的，特别是对于运动员或那些仅通过饮食难以摄取足够蛋白质的人来说。
The RDA is 0.8 g per kilogram of body weight for healthy adults. Athletes and people in a calorie deficit often aim higher, commonly 1.2–2.2 g/kg depending on training. Kidney disease and some other conditions require medical limits.
You digest more than 30 g; the “30 g cap” is a myth. Muscle protein synthesis has a per-meal ceiling that varies, but extra amino acids are still oxidised or used elsewhere. Spread protein across the day if you can; do not panic about a large meal.
Many plant proteins are lower in one or more essential amino acids and slightly less digestible. Across a day of mixed plants, total essential amino acids can still meet needs. Soy, dairy and eggs (if used) are particularly efficient.
No. Powder is a convenience food. Meat, dairy, eggs, legumes, tofu and fish work. Powder helps when appetite is low or you are travelling.
There is no magic breakfast number. 20–40 g is a practical target for satiety if the rest of the day is also balanced. See our protein-rich breakfasts article for food ideas.
No. Progressive resistance training is the stimulus; protein is the raw material. Extra protein without training mostly becomes energy.
In healthy kidneys, higher intakes used in sports nutrition have not been shown to cause disease. If you already have kidney disease, follow your nephrologist or dietitian — this calculator is not a renal meal plan.
Most public guidelines use total body weight. For people with obesity, some practitioners use an adjusted or lean mass figure so the target is not inflated. If that applies to you, ask a dietitian which convention they want you to use.
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今天就开始优化您的蛋白质摄入
无论你是在增肌、减重还是保持身材，摄取适量的蛋白质都至关重要。使用我们的计算器来找出你的最佳蛋白质摄入量，开始实现你的目标吧。
From RDA to training targets
The 0.8 g/kg RDA is a minimum to avoid deficiency in healthy adults, not an optimal sports target. Strength and endurance athletes, and people in a calorie deficit, often sit higher. Spread intake across meals if it helps you hit the total without gastrointestinal distress.
Kidney disease, some metabolic conditions, and childhood are special cases. This calculator is for healthy adults exploring a number, not a prescription.
Practical protein sources
Meat, fish, eggs, dairy, soy, legumes and mixed grains can all contribute. Powder is optional. If plant sources dominate, pay attention to total daily essential amino acids rather than completeness of each plate. Related articles on this site cover breakfasts, fruit, vegetables and per-meal distribution.
Formula source: Dietary Reference Intake for protein — Institute of Medicine, Dietary Reference Intakes