每天需要多少蛋白质？How much protein do I need per day?
成年人的蛋白质需要量取决于性别、年龄、体重和运动量。选择资料即可看到你的每日范围与每餐建议。
Adult protein needs depend on sex, age, body weight and activity. Pick your details to see your daily range and per-meal amount.
👤 我的资料与每日标准My profile & daily standards
选择即计算 · 自动保存Instant · auto-saved关于我们的标准：成人蛋白质参考值About our standards: adult protein references
| 人群/用途Group / use | 数值Value | 来源Source |
|---|---|---|
| 一般成年人（中国 RNI）Adults (China RNI) | 男 65 g/天 · 女 55 g/天Men 65 g/day · women 55 g/day | DRIs 2023 |
| 65 岁及以上（中国 RNI）Age 65+ (China RNI) | 男 72 g/天 · 女 62 g/天；供能比 15–20%Men 72 · women 62 g/day; 15–20% of energy | DRIs 2023 |
| 成人安全摄入量Adult safe intake | 0.83 g/kg/天0.83 g/kg/day | WHO/FAO/UNU 2007 |
| 美国 RDA / 供能比 AMDRUS RDA / AMDR | 0.8 g/kg/天；10–35% 能量0.8 g/kg/day; 10–35% of energy | NASEM / IOM |
| 中国供能比 AMDR（18–64 岁）China AMDR (18–64) | 10–20% 能量10–20% of energy | DRIs 2023 |
| 规律运动者Regular exercisers | 1.4–2.0 g/kg/天1.4–2.0 g/kg/day | ISSN 2017 |
| 每餐剂量Per meal | 0.25–0.40 g/kg（约 20–40 g）0.25–0.40 g/kg (≈20–40 g) | ISSN nutrient timing 2017 |
| 老年人（北欧建议）Older adults (Nordic) | 1.2–1.5 g/kg/天1.2–1.5 g/kg/day | NNR 2023 |
本站如何计算你的范围：下限 = max（中国 RNI，0.83 g/kg × 体重）；上限 = 每日热量目标 × 20% ÷ 4（中国 AMDR 上限），且不低于下限。若活动水平为中度及以上，另显示 ISSN 1.4–2.0 g/kg 的运动人群范围。每餐目标 = 0.25–0.40 g/kg。
How we compute your range: low = max(China RNI, 0.83 g/kg × weight); high = daily calorie target × 20% ÷ 4 (China AMDR upper bound), never below low. For moderate activity or more we also show the ISSN 1.4–2.0 g/kg range. Per-meal target = 0.25–0.40 g/kg.
高蛋白常见食物（每100克）Protein-rich foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g |
|---|---|---|
| 培根（烤）Bacon, baked | 548 | 35.7 |
| 鸡胸肉（烤，去皮）Chicken breast, roasted, skinless | 165 | 31 |
| 瘦牛肉（烤）Lean beef (top round), grilled | 162 | 30.1 |
| 羊腿肉（烤）Lamb leg, roasted | 180 | 28.2 |
| 猪里脊（烤）Pork tenderloin, roasted | 143 | 26.2 |
| 罗非鱼（熟）Tilapia, cooked | 128 | 26.1 |
| 花生Peanuts | 567 | 25.8 |
| 鸡腿肉（烤，去皮）Chicken thigh, roasted, skinless | 179 | 24.8 |
| 鸭肉（烤，去皮）Duck meat, roasted | 201 | 23.5 |
| 鲤鱼（熟）Carp, cooked | 162 | 22.9 |
| 切达奶酪Cheddar cheese | 403 | 22.9 |
| 鳕鱼（熟）Cod, cooked | 105 | 22.8 |
USDA FoodData Central
常见问题FAQ
普通成年人每天需要多少蛋白质？How much protein does an average adult need?
中国 DRIs 2023：18–64 岁男性 65 g/天、女性 55 g/天；65 岁及以上男性 72 g、女性 62 g。WHO/FAO/UNU 的成人安全摄入量为 0.83 g/kg/天，美国 RDA 为 0.8 g/kg/天。
Chinese DRIs 2023: 65 g/day for men and 55 g/day for women aged 18–64; 72 g and 62 g at 65+. WHO/FAO/UNU safe intake is 0.83 g/kg/day; the US RDA is 0.8 g/kg/day.
健身或经常运动的人需要多少？How much if I exercise regularly?
国际运动营养学会（ISSN 2017）认为，对大多数规律运动者，每天 1.4–2.0 g/kg 足以支持增肌和保持肌肉；每餐约 0.25–0.40 g/kg（20–40 g），每 3–4 小时一次。
The ISSN (2017) states 1.4–2.0 g/kg/day is sufficient for most exercising people to build and maintain muscle, with ~0.25–0.40 g/kg (20–40 g) per meal every 3–4 hours.
蛋白质吃多了有害吗？Is too much protein harmful?
WHO/FAO/UNU 报告认为健康成人摄入安全量的两倍不太可能带来风险，但对 3–4 倍的极高摄入需谨慎。肾病患者等特殊人群必须遵医嘱控制蛋白质。
The WHO/FAO/UNU report considers twice the safe level unlikely to be risky for healthy adults, but urges caution at 3–4×. People with kidney disease and other conditions must follow medical advice.
老年人为什么需要更多蛋白质？Why do older adults need more?
中国 DRIs 2023 将 65 岁及以上的蛋白质推荐量提高约 7 g/天，供能比下限提高到 15%，以帮助维持肌肉和身体功能。北欧营养建议（NNR 2023）给出老年人 1.2–1.5 g/kg。
Chinese DRIs 2023 raised the 65+ RNI by about 7 g/day and the energy-share floor to 15% to help preserve muscle and function. NNR 2023 suggests 1.2–1.5 g/kg for older adults.