Sports Nutrition Reference Ranges
Explore ranges used in research. Calculated grams do not establish supplement need or a personal safe dose; daily protein totals include food.
Training Data
Choose your training context and weight to explore general reference ranges.
Sources and scope
Total daily intake, diet and training context matter. Protein above 20–40 g per meal cannot all be described as wasted. This tool summarizes research in healthy exercising adults; it is not applicable to children, pregnancy or medical conditions/medicines.