Calculateur d'apport en protéines
Découvrez exactement combien de grammes de protéines vous avez besoin chaque jour. Entrez votre poids et votre objectif pour obtenir un objectif personnalisé avec des répartitions par repas.
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grams of protein per day
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grams per meal (3 meals)
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grams per meal (4 meals)
Référence rapide des sources de protéines
Chicken breast 31g/100g
Eggs 6g each
Greek yogurt 10g/100g
Lentils 9g/100g
Questions fréquentes
How much protein do I need per day?
It depends on your goals. General health requires around 1.6 g per kg of body weight, while athletes and those building muscle may need up to 2.2 g/kg. This calculator adjusts the multiplier based on your selected goal.
Can I get enough protein on a plant-based diet?
Yes. Combine legumes, tofu, tempeh, seitan, and quinoa throughout the day to hit your target. Many plant-based athletes exceed 2 g/kg without animal products.
Is too much protein bad for you?
For healthy adults, intakes up to 2.5 g/kg are generally safe. Those with existing kidney conditions should consult a doctor before significantly increasing protein intake.
Does protein timing matter?
Spreading protein across 3-4 meals maximizes muscle protein synthesis. Consuming protein within 2 hours post-workout is beneficial but not critical — total daily intake matters most.