Endurance Sports
Runners, cyclists, swimmers, and triathletes: 1.2–1.6 g/kg per day. Higher during intense training blocks to support muscle repair and immune function.
Fuel the work behind every session.
Protein Calculator for Athletes
Calculate your optimal protein intake for athletic performance. Whether you train for endurance, strength, or power, get a personalized target based on your training demands.
Free to use · No sign-up needed
Built for every training day.
Your sport. Your phase.A clearer protein target
for the work you do.
for the work you do.
Sport-aware ranges
Personalized daily target
Per-meal planning
Research-based guidance
YOUR TRAINING STARTING POINT
A target built around your training.
Your details in.
A practical daily number out.
Enter your details
Adjust the fields, then calculate your daily protein target below.
MATCH THE RANGE TO YOUR SPORT
Protein Needs by Sport Type
Strength & Power
Weightlifters, powerlifters, sprinters: 1.6–2.2 g/kg per day. The higher end supports muscle hypertrophy and recovery from high-intensity resistance training.
Team Sports
Soccer, basketball, rugby players: 1.4–1.8 g/kg per day. These sports combine endurance and power demands, requiring moderate-to-high protein for recovery.
PUT YOUR RANGE IN PERSPECTIVE
Athlete Protein Targets by Body Weight
| Body Weight | Endurance Base | Mixed Sport | Strength / Cut |
|---|---|---|---|
| 60 kg / 132 lb | 72-96 g | 84-108 g | 96-132 g |
| 75 kg / 165 lb | 90-120 g | 105-135 g | 120-165 g |
| 90 kg / 198 lb | 108-144 g | 126-162 g | 144-198 g |
| 105 kg / 231 lb | 126-168 g | 147-189 g | 168-231 g |
Endurance base uses 1.2-1.6 g/kg, mixed sport uses 1.4-1.8 g/kg, and strength/cut uses 1.6-2.2 g/kg.
TRAINING CHANGES THE TARGET
Adjust Protein by Training Phase
| Phase | Suggested Range | Why It Changes |
|---|---|---|
| Base endurance block | 1.2-1.6 g/kg | Supports recovery without displacing needed carbohydrates. |
| Hypertrophy or strength block | 1.6-2.2 g/kg | Matches higher repair demands from resistance training volume. |
| Two-a-day or heavy mixed training | 1.6-2.0 g/kg | Useful when endurance and strength work overlap. |
| Weight-class cut | 1.8-2.2 g/kg | Helps preserve lean mass while calories are restricted. |
| Injury or return to play | 1.6-2.2 g/kg | Supports tissue repair when training volume may be reduced. |
MAKE THE TARGET WORK THROUGH THE DAY
Athlete Protein Distribution
Before Training
A mixed meal with protein and carbs 2-4 hours before training works well for most athletes. Keep fiber and fat lower if you train with a sensitive stomach.
After Training
Aim for 20-40 g of high-quality protein within a few hours after training, especially if your next meal is far away.
Across the Day
Four protein feedings is a practical default: breakfast, lunch, post-training or snack, and dinner. Total daily intake still matters most.
UNDERSTAND THE MATH
Formula Used for Athlete Protein Targets
Athlete targets start with the standard protein equation, then move the recommendation toward the higher end when training volume, activity level, or cutting demands are higher.
Effective weightin kilograms×Sport rangeg/kg per day=Daily proteinin grams
| Input | Formula | How it is used |
|---|---|---|
| Base equation | daily protein = effective body weight in kg × g/kg target | Current body weight is used unless advanced body-fat input suggests adjusted weight is more appropriate. |
| Sport range | endurance 1.2-1.6, mixed sport 1.4-1.8, strength/power 1.6-2.2 g/kg | The calculator defaults to muscle gain because athlete pages are commonly used during heavy training blocks. |
| Activity adjustment | higher activity nudges minimum and recommended values upward | Two-a-day training, weight-class cuts, and high-volume lifting usually justify the upper half of the range. |
Athletes should keep carbohydrate and total energy high enough for the sport; protein should not crowd out fuel.
FROM RANGE TO ROUTINE
Worked Example for a 75 kg Athlete
75 KG · MIXED TRAINING · FOUR MEALS
A 75 kg athlete will land in different protein zones depending on sport type and current training phase.
- 1. Endurance base block: 75 kg × 1.2-1.6 g/kg = 90-120 g/day.
- 2. Team-sport or mixed training: 75 kg × 1.4-1.8 g/kg = 105-135 g/day.
- 3. Strength block or weight-class cut: 75 kg × 1.6-2.2 g/kg = 120-165 g/day.
- 4. Across four eating occasions, 135 g/day is roughly 34 g per meal.
For a hard mixed-training week, a practical target is often 130-150 g/day before individual adjustment.
THE RIGHT TOOL FOR YOUR QUESTION
When to Use This Calculator
Use this page for sport training
Best for endurance, team sport, strength sport, and mixed training blocks.
Explore calculatorUse muscle-gain calculator for hypertrophy
Better when lifting progress and muscle gain are the only goals.
Explore calculatorUse cutting calculator for a weight class
Better when calories, fat loss pace, and macros matter alongside protein.
Explore calculatorUse macro calculator for full fueling
Better when you need carbs, fats, and calories as well as protein.
Explore calculator KEEP LEARNING
Matching Guides
THE EVIDENCE BEHIND THE RANGES
Sources reviewed
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition
- International Society of Sports Nutrition Position Stand: nutrient timing - PubMed
- International Society of Sports Nutrition Position Stand: diets and body composition - Journal of the International Society of Sports Nutrition / PMC
A LITTLE MORE CLARITY
Frequently Asked Questions
How much protein do athletes need?
Athletes typically need 1.4–2.2 g of protein per kg of body weight per day. Endurance athletes usually need 1.2–1.6 g/kg, while strength and power athletes benefit from the higher end at 1.6–2.2 g/kg. The exact amount depends on training intensity, volume, and goals.
Do endurance athletes need as much protein as strength athletes?
Endurance athletes generally need slightly less protein than strength athletes — around 1.2–1.6 g/kg vs 1.6–2.2 g/kg. However, during heavy training blocks or competition preparation, endurance athletes may benefit from higher intakes to support recovery and reduce muscle damage.
Should athletes take protein supplements?
Supplements are convenient but not essential. Whole food sources provide the same benefit for muscle recovery and growth. If you struggle to meet your daily target through food alone due to training schedules or appetite suppression after exercise, a whey or plant-based protein shake can help bridge the gap.
How should athletes distribute protein throughout the day?
Athletes should aim for 0.25–0.40 g/kg per meal across 4–5 eating occasions. This maximizes muscle protein synthesis throughout the day. Include a protein-rich meal or snack within a few hours before and after training sessions.
Disclaimer: This calculator provides estimates based on published research. Individual needs vary based on sport, training volume, and body composition. Consult a sports dietitian for personalized guidance.