SammaGym
বিনামূল্যে

Protein
per day.

How much protein you need to build and maintain muscle, based on your body weight and goal — with the split across meals.

Goal
Protein per day120–150g
Per day1,6–2 g/kg135 g
Per mealacross 4 meals34 g
Minimumuseful threshold120 g

How it's
calculated.

Il range1,6–2,2 g/kgLa ricerca (ISSN, meta-analisi di Morton 2018) converge su questo intervallo per kg di peso per massimizzare i muscoli.
Il tuo obiettivoPiù alte in definizioneIn deficit calorico si alza la quota (verso 2,2 g/kg) per proteggere la massa muscolare mentre perdi grasso.
Come dividerleSu 3-4 pastiDistribuisci le proteine in 3-4 pasti da ~0,4 g/kg l'uno: aiuta a sfruttare al meglio la sintesi proteica nell'arco della giornata.

Other
calculators.

See all
CalorieFabbisogno giornalieroMassimale (1RM)Il tuo massimo su una ripetizioneDischi per latoCosa mettere sul bilanciere

Questions
about protein.

Between 1.6 and 2.2 g per kg of body weight. Morton's meta-analysis (2018) pinpoints around 1.6 g/kg as the point beyond which the benefits for mass slow down, with a useful margin up to ~2.2 g/kg.

Yes: in a calorie deficit it's worth raising it (toward 2.2 g/kg or a little more) to protect muscle mass while you lose fat.

For healthy people, high intakes (up to ~2.2 g/kg and beyond) are considered safe by the research. With kidney issues or other conditions, ask your doctor.

Spreading it across 3-4 meals of ~0.4 g/kg helps you make the most of protein synthesis throughout the day, but the daily total remains the most important thing.

পরিকল্পনা করুনরেকর্ড করুনঅগ্রগতি করুনপুনরাবৃত্তি করুনপরিকল্পনা করুনরেকর্ড করুনঅগ্রগতি করুনপুনরাবৃত্তি করুনপরিকল্পনা করুনরেকর্ড করুনঅগ্রগতি করুনপুনরাবৃত্তি করুনপরিকল্পনা করুনরেকর্ড করুনঅগ্রগতি করুনপুনরাবৃত্তি করুন
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