Kalkulator Protein

Cari tahu berapa protein yang dibutuhkan tubuh Anda setiap hari.

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Referensi Protein

WHO minimum: 0,8 g/kg. Aktif: 1,2–1,6 g/kg. Atlet: 1,6–2,2 g/kg. 1 g = 4 kcal.

g/kg

Tingkat Aktivitas g/kg
Sedentari0.8–1.0
Aktif Ringan1.0–1.2
Aktif Sedang1.2–1.6
Sangat Aktif1.6–2.0
Atlet2.0–2.4

Cara menggunakan?

  1. 1
    Masukkan berat badan Ketik berat badan saat ini dalam kilogram.
  2. 2
    Pilih aktivitas dan tujuan Pilih tingkat aktivitas dan tujuan.
  3. 3
    Baca hasil Anda Minimum, optimal, dan maksimum protein harian dalam gram.

Pertanyaan umum

Berapa protein yang saya butuhkan per hari?
WHO merekomendasikan minimal 0,8 g/kg. Orang aktif mendapat manfaat dari 1,2–2,0 g/kg.
Bisakah terlalu banyak protein berbahaya?
Hingga 2,2 g/kg umumnya aman untuk orang dewasa sehat. Jumlah sangat tinggi dapat membebani ginjal.
Apakah protein membantu menurunkan berat badan?
Ya. Protein meningkatkan rasa kenyang, menjaga massa otot, dan sedikit meningkatkan metabolisme.

Why Does Protein Intake Matter?

Protein is the building block of muscle, enzymes, hormones and immune cells. Unlike carbohydrates and fats, the body cannot store excess protein for later use, making consistent daily intake essential. The DRI (Dietary Reference Intake) sets the minimum at 0.8 g/kg of body weight — but this covers only basic metabolic needs, not optimal performance.

Protein Needs by Activity Level

Sedentary adults: 0.8–1.0 g/kg. Lightly active: 1.0–1.2 g/kg. Moderately active: 1.2–1.6 g/kg. Very active or strength training: 1.6–2.0 g/kg. Competitive athletes or bodybuilders: 2.0–2.4 g/kg. During a calorie deficit, increasing protein to 1.8–2.2 g/kg helps preserve muscle mass.

Protein Distribution Throughout the Day

Research shows that spreading protein intake across 3–4 meals maximises muscle protein synthesis. Each meal should ideally contain 20–40 g of protein. Consuming the full daily amount in one sitting is far less effective than distributing it evenly.

Best Protein Sources

Complete proteins (all essential amino acids): chicken breast (31 g/100 g), eggs (13 g/100 g), Greek yoghurt (10 g/100 g), tuna (26 g/100 g). Plant sources: lentils (9 g/100 g cooked), chickpeas (9 g/100 g), tofu (8 g/100 g). Combining plant sources covers all essential amino acids.

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