Kalkulator Unosa Proteina
Ovaj kalkulator proteina daje tvoj dnevni cilj proteina u gramima iz tjelesne mase i cilja. Većini za izgradnju mišića ili gubitak sala najbolje odgovara 1.6-2.2 grama po kilogramu dnevno.
Tvoji rezultati
Kako funkcioniše
- 1Potreba za proteinima raste sa tjelesnom masom, pa računamo raspon grama iz tvoje težine.
- 2Deficit je na gornjoj granici (do oko 2.4 g/kg) da zaštiti mišiće.
- 3Rasporedi proteine na 3-5 obroka za najbolji odgovor u izgradnji mišića.
Često postavljana pitanja
Koliko proteina dnevno?
Cilj je 1.6-2.2 grama proteina po kilogramu tjelesne mase dnevno za mišićnu masu ili gubitak sala. Idi ka gornjoj granici kad si na dijeti ili treniraš teško.
Mogu li unijeti previše proteina?
Za zdrave osobe unos do oko 2.5 g/kg je siguran. Iznad tvog cilja nema dodatne koristi za mišiće, pa te kalorije bolje idu u ugljikohidrate i masti.
Je li bitno vrijeme unosa proteina?
Najbitniji je ukupan dnevni unos. Ipak, raspoređivanje na više obroka od 25-40 g malo poboljšava sintezu mišićnih proteina u odnosu na jedan veliki obrok.
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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