Calculadora de Ingesta de Proteína
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.
Revisado médicamente por Dr. Rekha Kumar, M.D., M.S. — Revisora Médica Principal · Última revisión: September 2026 · Actualizado: 2026-09-15
Evidencia y referencias
Esta herramienta es solo informativa y no sustituye el consejo médico profesional.
Preguntas frecuentes
¿Esta calculadora es gratuita?
Sí. Todas las calculadoras de Weight Loss Percentage son gratuitas, sin registro ni cuenta.
¿Qué tan preciso es el resultado?
El resultado depende de la exactitud de los datos que ingreses y de fórmulas publicadas basadas en la guía de autoridades sanitarias nacionales. Observa la tendencia durante semanas, no una sola lectura.
¿Con qué frecuencia debo usarla?
Úsala cada vez que cambie tu peso, actividad o metas; para la mayoría basta una vez por semana para ver una tendencia fiable.
¿Quién revisa el contenido de este sitio?
Todo el contenido médico y nutricional es redactado y revisado por la Dra. Rekha Kumar, M.D., M.S., nuestra revisora médica principal, y cita fuentes federales de salud como los CDC y los NIH.