How much protein do I need per day?

It depends on activity: roughly 0.8–1.0 g/kg for sedentary adults, 1.2–1.6 g/kg if active, and 1.6–2.2 g/kg for athletes or those building muscle. This tool shows the range for your weight.

Should I split protein across meals?

Spreading intake across ~3–4 meals (about 20–40 g each) supports muscle protein synthesis better than one large serving. The 'per meal' output assumes four meals.

Kalkulator Asupan Protein

Kalkulator protein gratis. Hitung jumlah protein harian yang direkomendasikan berdasarkan berat badan, aktivitas, dan tujuan.

Hitung asupan protein harian yang direkomendasikan.

Kalkulator terkait

Kalkulator Makronutrien

Hitung distribusi ideal protein, karbohidrat, dan lemak untuk diet Anda.

Kalkulator TDEE

Hitung total pengeluaran energi harian (TDEE) berdasarkan tingkat aktivitas.

Kalkulator Kebutuhan Kalori

Hitung kebutuhan kalori harian Anda berdasarkan tujuan.

Kalkulator IMT

Hitung Indeks Massa Tubuh (IMT) Anda dari berat dan tinggi badan.