Whey Protein Dosage Calculator
Calculate your optimal daily whey protein intake based on body weight, activity level, and fitness goals. Perfect for muscle gain, weight loss, and post-workout recovery.
Step 1: Personal Details
Protein guidelines
General recommendation: 1.2–2.2 g per kg of body weight. Athletes may need up to 2.5 g/kg. Whey protein helps meet daily targets efficiently.
Step 2: Dosage Parameters
2
4
Serving tip
Typical whey scoops provide 20–30g protein. Spread servings evenly throughout the day, especially post-workout.
Your Protein Plan
Summary
Schedule
Protein Types
Daily Protein Target
150 g
for 75kg active individual
Weight
75 kg
Protein factor
2.0 g/kg
From whey
50 g
From food (est.)
100 g
Suggested Intake Schedule
Best post-workout
within 30 min
Before bed
Casein recommended
Morning dose
Kickstarts synthesis
Between meals
Helps meet target
Protein Types Comparison
| Type | Protein per serving | Absorption rate | Best for |
|---|
Personalised Nutrition Coaching
Get a customised meal plan and protein strategy from certified sports nutritionists.
Talk to an Expert