Kalkulator dnevnog unosa proteina
Ovaj kalkulator proteina daje vaš dnevni cilj proteina u gramima na osnovu telesne težine i cilja. Većina ljudi koji grade mišiće ili gube mast najbolje prolazi sa 1.6-2.2 grama po kilogramu dnevno.
Vaši rezultati
Kako funkcioniše
- 1Potrebe za proteinima rastu sa telesnom težinom, pa računamo raspon u gramima iz vaše težine.
- 2Skidanje je pri gornjoj granici (do oko 2.4 g/kg) da bi se zaštitili 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 telesne težine dnevno za dobijanje mišića ili gubitak masti. Pomerite se ka gornjoj granici kada ste na dijeti ili trenirate naporno.
Mogu li da unesem previše proteina?
Za zdrave ljude, unos do oko 2.5 g/kg je bezbedan. Iznad vašeg cilja ima malo dodatne koristi za mišiće, pa je te kalorije bolje utrošiti na ugljene hidrate i masti.
Da li je vreme unosa proteina bitno?
Ukupan dnevni unos proteina je najbitniji. Ipak, njihovo raspoređivanje na više obroka od 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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