Necessidade proteína
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
0.8-2.2g/kg
About this calculator
The Protein Daily Need calculator estimates your ideal daily protein intake based on activity level and body weight. For sedentary individuals, the general recommendation is 0.8-1.0g of protein per kilogram of body weight. Athletes or those aiming for muscle growth should consume 1.2-2.2g per kilogram. The calculation uses your actual weight and adjusts recommendations according to lifestyle factors.
This tool uses established nutritional formulas. Sedentary users receive 0.8-1.0g multiplied by weight. For moderate to intense activity, 1.2-2.2g per kilogram is recommended. The result shows a daily range that can vary based on age, health conditions, or goals like weight loss or muscle gain.
Use this calculator to plan meals, adjust diets, or track intake during different training phases. It's particularly helpful for weightlifters, crossfit athletes, or endurance sports enthusiasts. However, it doesn't replace a nutritionist's guidance, especially for those with kidney/liver issues or dietary restrictions.
Common precautions include avoiding excessive protein, which can strain kidneys, and balancing the diet with carbs and fats. The tool doesn't account for individual protein tolerance or supplements. For the elderly, minimum needs are often higher (1.0-1.2g/kg), but this adjustment isn't included automatically.
Frequently asked questions
How to determine if I'm sedentary or active?
Sedentary: less than 30 minutes of light activity weekly. Moderate: 150-300 minutes of weekly activity. Intense: strength training or aerobic exercises exceeding 300 minutes weekly.
Why does protein recommendation vary so much?
The range (0.8-2.2g/kg) reflects different goals: maintenance, muscle recovery, hypertrophy, or weight loss. Athletes and dieters need higher ranges.
Can I increase protein for muscle gain?
Yes, but only when combined with strength training. Exceeding 2.2g/kg without weight gain is ineffective and potentially harmful.
Do I need more protein when losing weight?
Yes, to preserve muscle mass. General recommendation rises to 1.2-1.5g/kg during calorie-deficit diets.
Does the calculator account for gender or age?
Not directly. However, older adults often need 1.0-1.2g/kg, and women with healthy ovaries may require 5-10% less than men for the same activity level.