Berapa Banyak Protein Yang Anda Benar-Benar Perlukan?
Gunakan kalkulator protein percuma kami untuk mencari sasaran protein harian optimum anda. Dapatkan cadangan peribadi berdasarkan umur, berat badan, tahap aktiviti dan matlamat kecergasan anda — bukan sekadar satu nombor.
Kira Pengambilan Protein SayaKalkulator Pengambilan Protein
Jawab beberapa soalan untuk mendapatkan cadangan protein peribadi anda. Kurang dari 60 saat.
Kalkulator ini menganggarkan keperluan protein harian berdasarkan ciri peribadi dan matlamat kecergasan. Keputusan mencerminkan garis panduan berasaskan bukti semasa dari penyelidikan pemakanan sukan.
Beritahu kami tentang diri anda
Maklumat asas ini membantu kami mengira sasaran protein yang tepat untuk badan anda.
Sejauh mana anda aktif?
Tahap aktiviti anda mempengaruhi berapa banyak protein yang diperlukan badan untuk pemulihan dan prestasi.
Apakah matlamat anda?
Matlamat kecergasan anda adalah faktor terbesar dalam menentukan pengambilan protein optimum.
Perhalusi keputusan anda
Tetapan pilihan yang memperhalusi cadangan protein anda. Langkau yang anda tidak pasti.
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Pelan Protein Anda
Syor peribadi berdasarkan profil unik anda
Cara Kalkulator Protein Kami Berfungsi
Kalkulator menggunakan formula berasaskan berat badan yang diselaraskan mengikut tahap aktiviti dan matlamat. Klik mana-mana langkah untuk ketahui lebih lanjut.
Enter Your Stats
Provide your age, sex, height, and weight. Choose between US (lbs/ft) or metric (kg/cm) units.
Age adjusts protein coefficients based on how efficiently your body synthesizes muscle protein. Sex accounts for differences in lean body mass. Height combined with weight estimates BMI and lean body mass — a more precise basis for protein recommendations than total weight alone.
Select Activity Level
From sedentary to professional athlete, your activity level shifts where you fall within your protein range.
Sedentary: 0.8–1.0 g/kg. Active (3–5 days/week): 1.2–1.6 g/kg. Athletic (daily intense training): 1.6–2.2 g/kg. Higher activity increases protein turnover — the rate at which the body breaks down and rebuilds muscle proteins.
Choose Your Goal
Weight maintenance, fat loss, muscle gain, or body recomposition — your goal determines your protein range.
Maintenance sustains current weight. Fat loss preserves muscle during a calorie deficit. Muscle gain supports hypertrophy with a calorie surplus. Recomposition requires the highest protein intake to build muscle and lose fat simultaneously.
Get Your Blueprint
Receive a comprehensive dashboard: daily ranges, meal distribution, food equivalencies, macros, and personalized tips.
Results include your daily protein target, intake range (minimum to optimal), per-meal and per-snack targets that maximize MPS at each eating occasion, example foods with serving sizes, and a full macronutrient breakdown.
Apa Itu Protein dan Mengapa Ia Penting?
Protein ialah makronutrien penting yang terdiri daripada asid amino. Tubuh manusia menggunakan 20 asid amino untuk membina protein, 9 daripadanya adalah penting — bermaksud tubuh tidak dapat mensintesisnya dan mesti mendapatkannya daripada makanan.
Berapa Banyak Protein Diperlukan Sehari?
Keperluan protein berbeza mengikut berat badan, umur, tahap aktiviti dan matlamat kecergasan. Tiada satu nombor yang sesuai untuk semua orang.
The Short Answer
Kebanyakan dewasa aktif memerlukan 1.2–2.2 g/kg (0.54–1.0 g/lb) berat badan sehari.
Recommended Dietary Allowance (RDA)
Pengambilan Harian yang Disyorkan (RDA) untuk protein ialah 0.8 g/kg berat badan sehari untuk dewasa.
Protein Recommendation by Population
| Population | Daily Intake (g/kg) | Daily Intake (g/lb) |
|---|---|---|
| Sedentary adults | 0.8 g/kg | 0.36 g/lb |
| Active adults | 1.2–1.6 g/kg | 0.54–0.73 g/lb |
| Muscle gain | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
| Fat loss | 1.8–2.4 g/kg | 0.82–1.09 g/lb |
Factors That Affect Protein Requirements
Protein targets scale with body weight. A 60 kg person targeting muscle gain needs approximately 96–132 g/day, while a 100 kg person needs 160–220 g/day.
Women generally have lower absolute LBM than men, lowering total daily protein needs in absolute terms. However, protein needs per kilogram of LBM are comparable between sexes.
A calorie deficit increases muscle protein breakdown risk. Raising protein to 1.8–2.4 g/kg during a deficit helps preserve lean mass.
LBM is total body weight minus fat mass. Because muscle is metabolically active tissue, protein requirements track LBM more closely than total weight.
Higher activity increases protein turnover. Both endurance and resistance training raise daily protein requirements above the sedentary RDA.
Goals directly determine the protein coefficient. Maintenance sits at 1.2–1.6 g/kg, muscle gain at 1.6–2.2 g/kg, and fat loss at 1.8–2.4 g/kg.
Muscle protein synthesis becomes less efficient with age. Higher per-meal protein doses may be needed as you get older to achieve the same anabolic effect.
Higher weekly volume creates greater muscle damage and demand for amino acids. Athletes training 10+ hours/week occupy the upper end of the 1.6–2.2 g/kg range.
Vegetarians and vegans may need approximately 10% more protein to account for lower digestibility and bioavailability of plant proteins.
Pengambilan Protein Mengikut Matlamat
Sasaran kecergasan mempengaruhi julat pengambilan protein harian yang optimum secara langsung.
Penyelenggaraan berat
Mengekalkan otot dan menjaga kesihatan secara am.
Pengurangan lemak
Melindungi otot dalam defisit kalori dan meningkatkan rasa kenyang.
Pembinaan otot
Memaksimumkan sintesis protein untuk pertumbuhan otot.
Rekomposisi badan
Membakar lemak sekaligus membina otot pada masa yang sama.
Atlet ketahanan
Runners, cyclists, and swimmers historically underestimated protein needs. Endurance training increases leucine oxidation and elevates overall protein turnover. Current recommendations are 1.4–1.7 g/kg per day — higher than the RDA but lower than hypertrophy-focused protocols.
Atlet kekuatan
Powerlifters, Olympic weightlifters, and strength-dominant athletes train at volumes that create substantial muscle protein breakdown. These athletes benefit from 1.8–2.2 g/kg per day, distributed across 4–6 meals to sustain MPS across the training day.
Kalkulator Protein untuk Setiap Orang
Keperluan anda berbeza-beza. Kami menyesuaikan formula dengan profil anda.
Men
Syor yang dioptimumkan untuk lelaki berdasarkan jisim badan tanpa lemak dan matlamat latihan.
Women
Sasaran protein yang disesuaikan untuk wanita, mengambil kira komposisi badan dan tahap aktiviti.
Muscle Gain
Higher protein ranges optimized for muscle protein synthesis and hypertrophy.
Weight Loss
Increased protein to preserve muscle during caloric deficit and improve satiety.
Vegetarians & Vegans
Slightly higher targets to account for plant protein bioavailability and amino acid profiles.
Athletes & Bodybuilders
Performance-optimized protein with training type modifiers for strength, endurance, and mixed sports.
Pembahagian Protein Setiap Kali Makan
Membahagikan pengambilan kepada 3-5 kali makan merangsang sintesis protein lebih baik.
Example Meal Distribution
| Meal | Protein Target | Example Source |
|---|---|---|
| Breakfast | 30–40 g | 3 eggs + 1 cup Greek yogurt |
| Lunch | 35–45 g | 170g (6 oz) chicken breast + ½ cup cottage cheese |
| Snack | 20–25 g | 1 scoop protein powder + 30g almonds |
| Dinner | 35–45 g | 170g (6 oz) salmon + 1 cup edamame |
Does Protein Timing Matter?
Protein timing influences muscle protein synthesis but matters less than total daily intake. Meeting the daily protein target is the most important variable. That said, consuming 0.4 g/kg per meal (roughly 25–40 g for most adults) spread across 4 meals produces a stronger anabolic response than the same total in 1–2 large meals. Post-workout protein within 1–2 hours is beneficial but not critical if daily targets are met.
Jadual Makanan Kaya Protein
Tapis berdasarkan kategori untuk mencari sumber yang sesuai.
| Food | Category | Protein / 100g | Serving Size |
|---|---|---|---|
| Dada Ayam | Meat | 31g | 150g = 46g protein |
| Turkey Breast | Meat | 29g | 150g = 44g protein |
| Lean Beef (90%) | Meat | 26g | 150g = 39g protein |
| Pork Tenderloin | Meat | 26g | 150g = 39g protein |
| Canned Tuna | Seafood | 30g | 100g = 30g protein |
| Salmon | Seafood | 25g | 150g = 38g protein |
| Shrimp | Seafood | 24g | 150g = 36g protein |
| Sardines | Seafood | 25g | 100g = 25g protein |
| Telur Penuh | Eggs | 13g | 1 telur besar = 6g protein |
| Egg Whites | Eggs | 11g | 1 egg white = 3.6g protein |
| Greek Yogurt | Dairy | 10g | 1 cup = 17–20g protein |
| Cottage Cheese | Dairy | 11g | 1 cup = 25g protein |
| Milk | Dairy | 3.4g | 1 cup = 8g protein |
| Whey Protein | Dairy | 80g | 1 scoop = 24g protein |
| Lentils (cooked) | Legumes | 9g | 1 cup = 18g protein |
| Edamame | Legumes | 11g | 1 cup = 17g protein |
| Chickpeas (cooked) | Legumes | 9g | 1 cup = 15g protein |
| Black Beans (cooked) | Legumes | 9g | 1 cup = 15g protein |
| Hemp Seeds | Nuts | 33g | 30g = 10g protein |
| Pumpkin Seeds | Nuts | 30g | 30g = 9g protein |
| Almonds | Nuts | 21g | 30g = 6g protein |
| Peanuts | Nuts | 26g | 30g = 7g protein |
| Quinoa (cooked) | Grains | 4.4g | 1 cup = 8g protein |
| Amaranth (cooked) | Grains | 4g | 1 cup = 9g protein |
| Oats (dry) | Grains | 13g | ½ cup = 6g protein |
| Farro (cooked) | Grains | 4g | 1 cup = 8g protein |
| Tempeh | Plant | 19g | 1 cup = 31g protein |
| Seitan | Plant | 25g | 100g = 25g protein |
| Tofu (firm) | Plant | 17g | 1 cup = 20g protein |
| Pea Protein Powder | Plant | 80g | 1 scoop = 24g protein |
Adakah Kelebihan atau Kekurangan Protein Berbahaya?
Memahami kedua-dua hujung membantu anda mengekalkan kesihatan.
Signs of Too Little Protein
Low protein impairs the synthesis of enzymes and transport proteins involved in energy metabolism, contributing to persistent tiredness unrelated to sleep quality.
Muscle wasting (catabolism) accelerates when protein intake falls below the minimum needed to offset daily protein breakdown. This appears as decreased strength, reduced muscle size, and slower movement over weeks.
Inadequate amino acids after exercise leave micro-tears in muscle tissue unrepaired for longer, increasing soreness duration and reducing readiness for subsequent training sessions.
Low protein intake reduces satiety hormone levels (PYY, GLP-1) and raises ghrelin, causing increased hunger and higher overall calorie intake despite lower protein consumption.
Telogen effluvium — a form of hair loss triggered by nutritional deficiencies — is a documented consequence of chronically low protein intake. Hair follicles require a steady supply of amino acids for keratin production.
Strength decreases measurably within 3–4 weeks of protein restriction in exercising individuals, reflecting reduced MPS and increased muscle protein breakdown relative to repair.
Risks of Excess Protein
Consuming large amounts of protein — particularly from supplements — in a single sitting can cause bloating, gas, and loose stools. Spreading intake across meals of 30–50 g resolves most gastrointestinal complaints.
Focusing heavily on protein foods can crowd out vegetables, fruits, and fiber-rich carbohydrates, reducing micronutrient intake and gut microbiome diversity if not actively managed.
Protein provides 4 calories per gram. Consuming protein far above target — for example, 3.0+ g/kg — adds substantial calories that contribute to fat gain if total intake exceeds expenditure.
Healthy adults with normal kidney function show no evidence of kidney damage from high protein intakes. However, individuals with pre-existing chronic kidney disease should consult a nephrologist before increasing protein substantially.
The Bottom Line
High protein intake is well tolerated in healthy adults. Studies have found no adverse effects in healthy individuals consuming up to 3.0 g/kg per day for extended periods.
Kesilapan Biasa pada Pengambilan Protein
Lima kesilapan yang mengganggu pengiraan atau menghalang pencapaian sasaran.
Chicken breast loses approximately 25% of its weight during cooking due to water loss. 100 g of raw chicken breast contains 23 g of protein, but the same piece cooked weighs roughly 75 g and still contains 23 g of protein. Track raw weights before cooking, or use cooked-weight entries specifically labeled as cooked in a nutrition tracking app.
Milk, protein shakes, kefir, and dairy-based smoothies all contribute protein. Many people track solid food accurately but forget liquids. A 500 ml (17 fl oz) glass of whole milk adds 17 g of protein to the day's total.
Protein powders are a convenient supplement, not a replacement for whole food protein. Whole foods provide co-nutrients — vitamins, minerals, fiber, healthy fats — that powders lack. Use supplements to fill gaps, not as the primary source.
Many people consume minimal protein at breakfast (toast, cereal, fruit) and try to compensate with a large dinner protein load. This results in a single large MPS spike followed by a long fasting period. Distributing 30–40 g of protein across breakfast significantly improves daily MPS stimulation.
Targeting 3.0+ g/kg when 2.0 g/kg produces the same anabolic result wastes calories and food budget. Research shows that protein intakes above 2.2 g/kg do not produce meaningfully greater muscle gain in natural trainees. Focus on consistency at moderate targets rather than extreme intakes.
Soalan Lazim Mengenai Protein
Jawapan kepada soalan paling biasa tentang protein harian.
Untuk membina otot, ambil 1.6–2.2 g protein per kg berat badan sehari. Untuk orang 80 kg, itu 128–176 g/hari.
100g mencukupi untuk dewasa tidak aktif sehingga 100 kg tetapi tidak cukup untuk dewasa aktif yang ingin membina otot.
Dewasa 70 kg memerlukan 56–154 g protein sehari bergantung pada tahap aktiviti dan matlamat.
4 biji telur besar penuh memberikan lebih kurang 24–25 g protein. Setiap telur besar mengandungi kira-kira 6 g.
Dada ayam (31g), tuna tin (30g), seitan (25g), tempeh (19g) dan spirulina kering (57g/100g).
Ambil sekurang-kurangnya 30g protein pada 3 hidangan sehari daripada 3 kategori makanan. Matlamat: capai 90g melalui hidangan sahaja.
Dalam 1–2 jam selepas latihan rintangan. Juga berguna pada sarapan atau sebelum tidur dengan casein.
Kehilangan otot, kekuatan berkurang, pemulihan lambat, lebih lapar, imuniti lemah dan keguguran rambut.
Tidak untuk kebanyakan orang. Sasaran harian boleh dicapai dengan makanan sebenar: ayam, telur, yogurt Greek, kekacang.
Kehilangan otot, keletihan berterusan, sering sakit, penyembuhan luka lambat, rambut menipis, bengkak dan keinginan makanan.