Protein Calculator For Athletes 

Protein provides the building blocks for muscle growth and development! If you are an athlete trying to build muscle and gain strength, use our protein calculator to ensure you are eating enough protein.

Follow along to learn what protein is, why protein is essential, and three tips to help you meet your daily protein needs. Then, try out our Protein Calculator For Athletes to find how much protein you need daily based on your body weight. 

What is protein?

Proteins are long, complex molecules made up of amino acids. Twenty amino acids build protein in the body. Nine of the twenty amino acids are essential amino acids, meaning we must consume them through our diet.

Eating enough protein is key for overall health! Protein creates enzymes for metabolism and digestion, helps transport oxygen throughout the body, and plays a role in muscle contraction.

Every protein in the body has an important role. 

Why is protein important?

There are many reasons protein is crucial. Read the top 4 reasons why athletes should aim to enough protein below.

1. Muscles: When you work out, your muscles get tiny tears. Protein helps repair and rebuild these tears. This makes your muscles stronger and helps you perform better in your sport.
2. Recovery: After a tough workout, your body needs to recover. Protein plays a big role in helping you bounce back faster and feel less sore.
3. Growth: Protein helps with healthy growth and development. It’s essential for building bones, tissues, and much more.
4. Immunity: Protein helps your body make antibodies, which are like little warriors that fight off illnesses and help to keep athletes healthy.

So, think of protein as an athlete’s helping hand. Protein helps to power recovery, strength, and performance.

How much protein do athletes need?

The amount of protein athletes need depends on the sport, their age, weight, and much more. Our calculator uses the most evidence-based recommendations given to you in a daily protein range.

Youth athletes <18 should aim for 1.2-1.8 grams of protein per kilogram of body weight (1). 

 The International Society of Sports Nutrition recommends 1.4-2.0 grams of protein per kilogram of body weight per day for adult athletes (2).

Older adult athletes should aim for a minimum of 1-1.2 grams of protein per kilogram of body weight (3).

Age of Athlete	Grams of Protein Per Kilogram of Body Weight Per Day
<18 years old	1.2 – 1.8 g/kg
>18+	1.4 – 2.0 g/kg
65+	1-1.2 g/kg (minimum)

Adults with kidney disease or other medical conditions should consult with their healthcare providers to find out their recommended daily protein needs. 

But, remember, eating more protein than recommended will not help you gain more muscle mass or gain muscle at a faster rate. 

Use our protein calculator for athletes

Tips for increasing protein and building muscle

To meet your daily protein needs aim to:

1. Consume protein every 3 hours, which means more consistent meals and snacks throughout the day!
2. Eat dairy before bed, such as Greek yogurt! Dairy is high in leucine, an amino acid that helps grow and repair muscle!
3. Use our high-protein foods list printable for tips on adding more protein to your diet.

Learn more about if you can build muscle without supplements on the blog!

Bottom line

Protein is essential for helping athletes to grow, repair, and build muscle! 

We hope our protein calculator for athletes helps you have a better understanding of how much protein you should eat daily.

We recommend working with a sports dietitian if you need more personalized assistance. 

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