Protein Intake for Athletes: How Much Per Day?
Most competitive athletes need 1.4-2.0 g of protein per kg of body weight each day, well above the 0.8 g/kg baseline for sedentary adults. For a 75 kg (165 lb) athlete that is…
Calculate Your Protein IntakeAthletes break down and rebuild muscle protein faster than untrained people, so their daily requirement is higher and more sensitive to timing. Strength and power athletes sit at the top of the range (1.6-2.0 g/kg), while endurance athletes need slightly less (1.2-1.6 g/kg) but still far more than the general population.
Total daily intake matters most, but distribution helps: aim for 0.3-0.4 g/kg at each of three to four meals, and include a protein-rich meal within a couple of hours of hard training. Whole foods should form the base, with shakes used only to fill gaps on heavy training days or when travelling to competition.
- Strength and power sports: 1.6-2.0 g/kg per day
- Endurance sports: 1.2-1.6 g/kg per day
- Split intake across 3-4 meals of 0.3-0.4 g/kg each
- Eat protein plus carbs within 2 hours of hard sessions
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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