/story/199496/用ai教你做膳食計劃/issue/19
用AI教你做膳食計劃 - 85g蛋白質對58公斤的我會太多嗎？ | Penana
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用AI教你做膳食計劃
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用AI教你做膳食計劃
ISSUE #19
Author: 臉書何心晴（玫君奶奶）
用AI教你做膳食計劃
Author: 臉書何心晴（玫君奶奶）
ISSUE #19
85g蛋白質對58公斤的我會太多嗎？
No Plagiarism!1i6FhgLO3xoGbFsv2vavposted on PＥNAＮＡ

我直接算給你、講清楚，讓你知道 80～85g 對你是不是太多。

115Please respect copyright.ＰＥＮＡＮＡBd06OyQJ1m

🧮 你的基本條件

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體重：58 kg

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身高：158 cm

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46 歲女性

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幾乎不運動

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📌 一個不運動的成年女性，每天需要多少蛋白質？

115Please respect copyright.ＰＥＮＡＮＡOhYEeYgDKN

科學建議：

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1️⃣ 維持肌肉量（不運動）

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👉 1.0 g / kg 體重

你需要：58 × 1 = 58 g

115Please respect copyright.ＰＥＮＡＮＡMizQjeQDu1

2️⃣ 想減脂但保肌肉（輕度增量）

115Please respect copyright.ＰＥＮＡＮＡyEWBnPltzF

👉 1.2 g / kg

你需要：58 × 1.2 = 70 g

115Please respect copyright.ＰＥＮＡＮＡXL2YBRgVu3

3️⃣ 運動者才需要 1.4～1.6 g/kg

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你不運動，所以不用那麼高。

115Please respect copyright.ＰＥＮＡＮＡqXxfLmH7q5

⭐ 你的 80～85 g 是不是太多？

115Please respect copyright.ＰＥＮＡＮＡ2GhdxEsjbf

👉 不是“過量”，但對你來說是「偏高的安全範圍」。

115Please respect copyright.ＰＥＮＡＮＡWx8rEo6sZr

以你的條件：

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58 g：剛剛好維持肌肉

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70 g：最適合減脂又不掉肌肉

115Please respect copyright.ＰＥＮＡＮＡyTscGx8EhU

80–85 g：可以接受，但已經比需求再高一些

115Please respect copyright.ＰＥＮＡＮＡEmb5m07VAU

115Please respect copyright.ＰＥＮＡＮＡfYqcFb60oX

也就是：

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> 你吃 80–85 g 不會傷腎、不會過量，

但對你這種不運動的身體來說，70 g 已經非常足夠。

115Please respect copyright.ＰＥＮＡＮＡSMLZ1dpFLi

❗ 什麼情況下會覺得 80–85 g「太多」？

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只有以下情況才需要擔心：

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有腎臟病（你之前沒有提到有）

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水喝得不夠

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一天蛋白質都集中在一餐（吸收不佳）

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飯吃超少、碳水很低、身體壓力大

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否則一般人吃到 80g 沒事。

115Please respect copyright.ＰＥＮＡＮＡ7oSMgRPMoi

🧔🏻‍♂️男性語氣給你最簡單的答案：

115Please respect copyright.ＰＥＮＡＮＡJEiJl41cb1

對你 58 公斤又不運動的人來說：

一天蛋白質吃到 80–85g，不會太多，但是偏高的上限。

115Please respect copyright.ＰＥＮＡＮＡrHCsqf0Mmn

如果你想最剛好的量，70g 左右就很好、最均衡。

115Please respect copyright.ＰＥＮＡＮＡh9w8yd4pVt

如果你願意，我可以幫你算：

👉 一天 70g 蛋白質要怎麼吃最輕鬆、不會餓、還會瘦

216.73.216.67

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用AI教你做膳食計劃
General
Short Story
Family
Last updated: Jul 14, 2026
Total word count: 685,272
Total reading time: 2,284 Minutes
飲食 健康 膳食計劃 成本控制
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