Phần hướng dẫn bên dưới chưa có bằng tiếng Việt nên được hiển thị bằng tiếng Anh. Bản thân máy tính đã được dịch đầy đủ.
Cách sử dụng máy tính này
- Enter your body weight.
- Choose the activity level or goal that fits you best.
- Spread the daily total across 3–5 meals for best use. About 20–40 g per meal is a common target.
Công thức
Protein needs scale with body weight. The adult RDA of 0.8 g/kg prevents deficiency in sedentary people; active people, older adults and those building muscle or losing weight benefit from more.
Protein (g/day) = body weight (kg) × g/kg for your level
Strength training: 1.6–2.2 g/kg (International Society of Sports Nutrition)
Example
- 75 kg, regular exercise (1.1–1.4 g/kg).
- Range 82–105 g/day; midpoint ≈ 94 g/day, about 23 g over 4 meals.
Câu hỏi thường gặp
Can too much protein be harmful?
For healthy people, intakes up to about 2 g/kg appear safe. People with kidney disease should follow their doctor's advice.
Should I use my current or goal weight?
If you have a lot of body fat, using your goal weight or lean body mass gives a more realistic target.
Do plant proteins count?
Yes. Combining different plant sources (legumes, grains, soy, nuts) provides all essential amino acids. Some people aim slightly higher on plant-based diets.