Health & Fitness · 蛋白质摄入（Protein Intake） · Updated 2026-10-25
What Is Protein Intake?
Definition
Intake scales with weight: sedentary adults 1.0-1.2 g/kg (60-72g/day at 60kg); consistent strength trainers 1.6-2.2 g/kg (beyond the cap there is no extra hypertrophy — surplus becomes energy); in a cut, 1.8-2.4 g/kg preserves muscle and tames hunger. Spread ~0.4 g/kg across 3-4 meals rather than one sitting (muscle protein synthesis saturates). Quality sources: eggs (BV 100 reference), dairy, fish, lean meat, soy; a palm of lean meat ≈20g, an egg ≈7g, a carton of milk ≈8g.
Formula
Building: body weight (kg) × 1.6-2.2 g/day across 3-4 meals
Worked Example
A 70kg lifter targeting 126 g/day: 2 eggs + milk at breakfast (22g), chicken breast + dried tofu at lunch (35g), fish + tofu at dinner (30g), yogurt + nuts as snack (20g) — ~107g, topped up with one scoop of protein.
Common Misconception
"Protein hurts kidneys" — healthy kidneys tolerate high intake well; meta-analyses show no causal decline in people without kidney disease. But established CKD (eGFR<60) does require medically supervised restriction. And "protein powder is a hormone" is false — whey is simply protein isolated from milk.
Matching Calculators
Related Terms
Keep Exploring
Browse the full glossary, or head back to the homepage for 1,435 free online calculators.
Back to glossary