Calculadora de Proteínas
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
g = peso × g/kg
About this calculator
The Protein Calculator helps determine the recommended daily protein intake based on your body weight and activity level. It uses the simple formula of multiplying your weight (in kg) by a factor ranging from 0.8 to 2.2 g/kg, depending on your goal: maintenance, muscle gain, or weight loss. For example, a sedentary person needs about 0.8 g/kg, while an athlete may require up to 2.2 g/kg. This tool is useful for diet planning, especially for those who exercise or manage weight.
To use the calculator, enter your weight and select your goal (sedentary, moderate, or intense). The result shows the recommended protein range in grams per day. Remember, protein is essential for muscle repair, enzyme production, and hormones. However, excess intake can strain kidneys in people with kidney issues. Consult a nutritionist for personalized adjustments, especially if you have specific health conditions.
Use cases include: athletes optimizing muscle recovery, people on weight loss diets to preserve lean mass, and older adults needing higher intake to prevent sarcopenia. The calculator is a starting reference, not a substitute for professional advice. Also consider protein quality (animal vs. plant) for optimal results.
Frequently asked questions
What is the ideal daily protein intake for muscle gain?
For muscle gain, the recommendation is between 1.6 and 2.2 g of protein per kg of body weight. Athletes and those with intense training may benefit from the higher end.
Can I consume too much protein?
Yes, excess can strain kidneys and cause dehydration. It's best not to exceed 2.2 g/kg without medical advice.
Does the calculator work for vegetarians or vegans?
Yes, but note that plant proteins have lower bioavailability. You may need slightly higher amounts or combine sources.
Do I need more protein if I do aerobic exercise?
Yes, aerobic activities also increase protein needs, but less than strength training. The recommended factor is 1.2 to 1.6 g/kg.
Does the calculator replace a nutritionist?
No. It provides an initial estimate, but a nutritionist evaluates individual factors like kidney health, metabolism, and specific goals.