Calculator de aport de proteine
Acest calculator de proteine iti ofera necesarul zilnic de proteine in grame in functie de greutatea corporala si obiectivul tau. Majoritatea celor care construiesc muschi sau slabesc grasimea se descurca cel mai bine cu 1.6-2.2 grame per kilogram pe zi.
Rezultatele tale
Cum functioneaza
- 1Necesarul de proteine creste cu greutatea corporala, asa ca iti calculam un interval in grame din greutatea ta.
- 2Slabirea se afla la capatul superior (pana la aproximativ 2.4 g/kg) ca sa protejezi muschiul intr-un deficit.
- 3Distribuie proteinele pe parcursul a 3-5 mese pentru cel mai bun raspuns de constructie musculara.
Intrebari frecvente
Cate proteine imi trebuie pe zi?
Tinteste 1.6-2.2 grame de proteine per kilogram de greutate corporala pe zi pentru crestere musculara sau slabire. Apropie-te de capatul superior cand tii dieta sau te antrenezi intens.
Pot manca prea multe proteine?
Pentru persoanele sanatoase, aportul de pana la aproximativ 2.5 g/kg este sigur. Peste tinta ta exista un beneficiu muscular suplimentar redus, asa ca acele calorii sunt mai bine cheltuite pe carbohidrati si grasimi.
Conteaza momentul consumului de proteine?
Cel mai mult conteaza totalul zilnic de proteine. Cu toate acestea, distribuirea lor pe mai multe mese de 25-40 g fiecare imbunatateste usor sinteza proteica musculara fata de o singura portie mare.
Using the result
What the numbers are
An estimate for an average person with your stats. Formulas like Mifflin-St Jeor are accurate to roughly plus or minus ten percent for most people, which is close enough to start and never close enough to argue with the scale.
How to use them
Eat at the calculated intake for two to three weeks and weigh yourself consistently. If the trend is not moving the way you want, adjust the intake by a few hundred calories rather than recalculating from scratch.
When to stop guessing
If you have been adjusting for months without progress, the missing piece is usually programming and accountability rather than a better number. That is what a coach on Trainera does.
What this calculator cannot know
Every formula here works from height, weight, age, sex and activity, which is most of the picture and not all of it. It does not know your training history, your medication, your thyroid, how well you sleep, how much you actually move outside training, or how honestly you log food. Treat the output as a starting estimate: pregnant and breastfeeding women, children, competitive athletes at very low body fat and anyone managing a medical condition should get a number from a doctor or dietitian instead of from a form. Nothing here is medical advice.
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