Kalkulator unosa proteina
Ovaj kalkulator proteina daje vaš dnevni cilj proteina u gramima iz vaše tjelesne težine i cilja. Većini ljudi koji grade mišiće ili gube mast najbolje odgovara 1.6-2.2 grama po kilogramu dnevno.
Vaši rezultati
Kako funkcioniše
- 1Potrebe za proteinima rastu sa tjelesnom težinom, pa računamo raspon u gramima iz vaše težine.
- 2Mršavljenje je pri gornjoj granici (do oko 2.4 g/kg) da se zaštite mišići u deficitu.
- 3Rasporedite proteine na 3-5 obroka za najbolji odgovor u izgradnji mišića.
Često postavljana pitanja
Koliko proteina mi treba dnevno?
Ciljajte 1.6-2.2 grama proteina po kilogramu tjelesne težine dnevno za izgradnju mišića ili gubitak masti. Približite se gornjoj granici tokom dijete ili napornog treninga.
Mogu li unijeti previše proteina?
Za zdrave ljude, unos do oko 2.5 g/kg je bezbjedan. Iznad vašeg cilja ima malo dodatne koristi za mišiće, pa je te kalorije bolje potrošiti na ugljene hidrate i masti.
Da li je tajming proteina važan?
Ukupni dnevni unos proteina je najvažniji. Ipak, raspoređivanje na više obroka po 25-40 g blago poboljšava sintezu mišićnih proteina u odnosu na jednu veliku porciju.
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.
Povezani kalkulatori
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Trainera vas povezuje sa sertifikovanim trenerima koji kreiraju vaš plan oko ovih brojki, uz praćenje ishrane i treninga da ih dostignete svaki dan.