• 这个工具算的是什么？ · What does this tool estimate?
  它根据体重 ×（推荐 g/kg 区间），给出每日蛋白质摄入的“建议范围”。你会看到一个区间（例如 112–154 g/day），这是为了适配不同训练量、体脂水平与饮食结构。
  It multiplies body weight × (recommended g/kg range) to produce a practical daily protein range. A range (not a single number) is shown to fit different training loads, body composition, and diet styles.
• 我应该选哪个训练目标？ · Which goal should I pick?
  日常健康/轻度活动：更偏“基础需求”，适合久坐、散步或轻运动人群。
  规律健身/维持：一周 2–4 次训练、想保持体型与恢复的人。
  增肌/力量训练：力量训练、追求肌肉增长与更强恢复能力的人。
  减脂/热量缺口：减重期为了保肌，通常会把蛋白质设得更高一些。
  耐力训练：长跑/骑行/球类等耐力消耗较大时，可参考该范围。
  In English: choose based on your dominant training pattern—maintenance for regular lifting, gain for hypertrophy/strength blocks, cut for fat loss phases, and endurance if most of your weekly volume is cardio-based.
• 区间的“下限”和“上限”怎么用？ · How to use the low vs high end?
  你可以把下限当作“基本达标线”，把上限当作“更强调恢复/保肌/高训练量”的目标线。
  Practically: use the lower bound as your minimum baseline, and the upper bound when training volume is high or during a calorie deficit.
• 按餐分配只是平均值 · Per-meal split is a simplified average
  工具会把每日区间平均分到每餐（例如 3 餐）。真实执行时，你也可以“训练后那一餐”略高一些，其他餐略低一些。
  The tool evenly splits your daily range across meals. In real life, you may allocate a bit more around workouts and slightly less in other meals.
• 蛋白质 ≠ 鸡胸肉克数 · Protein grams ≠ food weight
  这里的“g”指蛋白质的克数（nutrient grams），不是食物重量。不同食物的蛋白质密度差异很大：肉、蛋、奶、豆制品、乳清蛋白等都不同。
  “g” here means grams of protein, not grams of chicken/fish/tofu. Foods vary widely in protein density.
• 重要提醒 · Important disclaimer
  若你有肾脏相关疾病、正在孕期/哺乳期、有特殊代谢或医疗状况，请以医生/营养师建议为准。该工具仅供学习与粗略估算，不构成医疗建议。
  If you have kidney disease, are pregnant/breastfeeding, or have special medical conditions, consult a clinician/dietitian. This calculator is for education/estimation only and is not medical advice.

说明：本工具采用常见的体重法（g/kg）进行估算，结果会因训练强度、能量摄入、蛋白质质量（氨基酸组成）、总睡眠与恢复等因素而变化。
Note: This tool uses a common g/kg approach. Results may vary with training intensity, total calories, protein quality, sleep, and recovery.