Protein Intake Calculator (China)
Calculate the ideal daily protein intake for fat loss, muscle gain, or maintenance based on your weight, activity, and training goals.
Calculating Daily Protein Requirements
Protein is the primary macronutrient responsible for repairing tissues, building skeletal muscle, and producing hormones. Consuming adequate protein is essential during a weight loss phase because it protects your active muscle tissue from being broken down for energy.
Dietary protein is also highly satiating. It has a high thermic effect of food (TEF), meaning your body burns roughly 20-30% of the calories consumed from protein just to digest and process it, compared to only 5-15% for carbs and fats.
Sedentary adults require a minimum of 0.8 grams of protein per kilogram of body weight. However, active individuals, lifters, and those in a calorie deficit should consume 1.6 to 2.2 grams of protein per kilogram (0.7 to 1.0 gram per pound) to optimize muscle preservation.
Frequently Asked Questions
Q: How much protein do I need to build muscle?
Aim for 0.7 to 1.0 gram of protein per pound of body weight (1.6 to 2.2 grams per kg) daily, combined with progressive resistance training.
Q: Can you eat too much protein?
For healthy individuals, high protein intake is safe. Excess protein is processed by the kidneys and used for energy or stored.
医学审核： Rekha Kumar 博士（M.D., M.S.，首席医学审核） · 最近审核: September 2026 · 更新时间: 2026-09-15
证据与参考
本工具仅供参考，不能替代专业医疗建议。
常见问题
这个计算器免费吗？
是的。Weight Loss Percentage 的所有计算器均免费，无需注册或账号。
结果有多准确？
结果取决于输入数据的准确性以及依据国家卫生机构指南发布的计算公式。请关注数周趋势，而非单次读数。
我应该多久查一次？
当体重、活动量或目标变化时再查看——对大多数人来说，每周一次即可看出可靠趋势。
谁审核本网站的内容？
所有医学与营养内容均由首席医学审核 Rekha Kumar 博士（M.D., M.S.）撰写并审核，引用美国疾控中心（CDC）和国立卫生研究院（NIH）等联邦卫生来源。