WHEY Protein Quantity Calculator

Our Other Calculators
In addition to protein calculation, we also offer you the possibility to calculate the creatine dose you need, as well as many other parameters (basal metabolism, 1RM, lean mass) with our sports performance calculators.

How to Calculate My Protein Needs?

To accurately calculate your protein needs, several essential factors must be considered, such as your weight, your level of physical activity, and your goals. This is exactly what our calculator does, developed based on scientific studies in sports nutrition.

Calculator Presentation

At Dix, we created this tool to help you calculate these daily needs in just a few seconds. Indeed, we found that many of you have the same questions: “How much protein do I really need?”, “Am I taking too much?”.
Our calculator incorporates the different parameters that influence your daily protein needs:

• Your current weight
• Your level of physical activity (sedentary to athlete)
• Your main goal
• Your gender

How to Use the Calculator?

The use is simple and intuitive. Enter your information in each field, and our algorithm will instantly calculate:

• Your daily protein needs
• The optimal distribution throughout the day
• The recommended number of shakers according to your profile

Understanding Your Results

The results provided by the calculator give you an ideal consumption range. For example, if you are a regular weightlifting practitioner weighing 80kg, you will likely get a recommendation between 120g and 160g of protein per day.
The calculator will also indicate how to distribute this amount between solid food and protein supplements, because yes, it is important to favor a balanced approach!

Why Are Proteins Essential?

Proteins are the true building blocks of your body, essential for the growth and repair of all your tissues. Without them, you simply could not progress in weightlifting, nor even maintain your current muscle mass.

A Vital Role in Your Body

Proteins are involved in virtually all processes of your body: they form your muscles, of course, but also your bones, your skin, your antibodies… Every time you lift weights, you create micro-muscle lesions that require proteins to repair and strengthen.

The Concrete Impact on Your Muscles

Imagine your muscles as a house under perpetual construction. When you train, you create a “controlled demolition” (what we call muscle catabolism). Proteins are the reconstruction materials, and believe us, we have tested their importance!

The Key to Your Recovery

Recovery is where everything happens. Sufficient protein intake can reduce your soreness and speed up your recovery up to 3 times.

An Ally for Your Body Composition

Proteins have another major advantage: they help you stay satiated longer. You fight cravings during their cut. The solution? A well-distributed protein intake throughout the day. You will manage your appetite much better by spacing out your protein intake.

What Factors Influence Your Protein Needs?

Your protein needs are not fixed and vary considerably according to your personal profile. In reality, four major factors determine the amount of protein your body actually needs daily.

Body Weight, Your Calculation Base

This is the first thing our calculator takes into account: your weight is the starting point for calculating your protein needs. And for good reason! The larger your body mass, the more your muscles require proteins to maintain and develop. In the gym, we often hear practitioners say they take “40g of protein per meal,” but without considering their weight – a mistake we strive to correct.

Your Level of Physical Activity Changes Everything

Being sedentary or training 5 times a week makes a world of difference! Over our years of experience and training, we have found that needs can range from simple to double. An athlete training intensely (like most of our team) will need up to 2.4g of protein per kilogram of body weight, while a sedentary person can settle for 0.8g/kg.

Your Goals Dictate Your Needs

Whether you aim for mass gain, cutting, or simply maintenance, your protein needs fluctuate. For example, during a cutting phase, we systematically recommend increasing protein intake to preserve muscle mass – this is what led us to develop our range of isolate proteins, particularly suited to this goal.

Age and Gender

Age plays an important role in protein assimilation. Indeed, a natural phenomenon called sarcopenia gradually appears, making our body less efficient at using proteins. (Our calculator will soon integrate this parameter for even more precise recommendations). Regarding gender, women generally need less protein than men, mainly due to naturally lower muscle mass – but be careful, this does not mean they should neglect this intake!

Now that you know these key factors, let’s discover the precise recommendations according to your profile…

How much protein for my profile?

Protein recommendations vary significantly depending on your lifestyle and goals. Based on research data, we have configured our calculators to meet the following parameters:

For sedentary individuals

If you spend most of your time sitting, our calculator will recommend around 0.8g/kg of protein per day. For example, for a person weighing 70kg, this represents 56g of daily protein, equivalent to 2 egg whites and a serving of chicken.

Don’t neglect this minimal intake: even without exercising, your muscles need maintenance!

For weekend athletes

Occasional athletes (2-3 sessions per week) should aim for 1.2 to 1.6g/kg according to our calculator. This is the ideal range to progress without overloading your body.

For regular athletes

If you train 4 to 6 times a week like us, aim for 1.6 to 2.2g/kg. This range, validated by our calculator, effectively supports recovery and muscle growth. For an 80kg athlete, this represents between 128g and 176g of protein per day, ideally spread over 4-5 meals.

Weight loss goal

During a cutting phase, we recommend slightly increasing intake to 1.8-2.4g/kg. Increasing protein helps preserve muscle mass while promoting satiety.

Special cases

Our calculator currently does not take the following parameters into account but should be updated soon!

For vegetarians and vegans, we advise adding 10% to the above recommendations, as plant proteins are generally less well assimilated.

For seniors (over 65 years), our calculations automatically include a 20% increase to compensate for age-related anabolic resistance.

How to distribute my protein intake throughout the day?

It is best to split your intake into 2 to 4 daily servings, with strategic peaks around training.

The ideal frequency of intake

The studies we closely follow show that taking 20-30g of protein every 3-4 hours optimizes protein synthesis. Specifically, this means:

• A protein-rich breakfast (eggs, cottage cheese)
• A complete lunch
• A protein snack
• Dinner
• A casein intake before bed (for the most motivated)

Timing around training

The anabolic window is not as short as we thought! Here’s what we recommend:

• 1-2 hours before training: a complete meal with slow-release protein
• 30 minutes before: optional, an isolate shake if you’re fasting
• After training: 30-40g of fast whey protein

The best food sources

Remember that supplements do just that: supplement! Prioritize these natural sources:

• Lean meats: chicken, turkey (30g of protein/100g)
• Fish: tuna, cod (25g/100g)
• Whole eggs (13g per egg)
• Dairy products: cottage cheese, skyr (10g/100g)