How much protein do I need a day?
Calculate your protein requirements
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As well as calculating proteins, we can also help you to calculate the dose of creatine you needand many other parameters (basal metabolic rate, 1RM, lean body mass) with our sports performance calculators.
How do I calculate my protein requirements?
To calculate your protein requirements accurately, you need to take into account a number of key factors, such as your weight, your level of physical activity and your goals. Our calculator, developed on the basis of scientific studies in sports nutrition, does exactly that.Presentation of the calculator
At Dix, we've created this tool to help you calculate your daily requirements in just a few seconds. We've noticed that many of you are asking the same questions: "How much protein should I really take?", "Am I taking too much? Our calculator takes into account the various parameters that influence your daily protein requirements. proteins :- Your current weight
- Your level of physical activity (sedentary to athletic)
- Your main objective
- Your gender
How do I use the calculator?
It's simple and intuitive to use. Fill in your details in each field, and our algorithm will calculate instantly:- Your daily protein requirements
- Optimum distribution throughout the day
- The recommended number of shakers for your profile
Understanding your results
The results provided by the calculator give you an ideal consumption range. For example, if you're a regular body-builder weighing 80kg, you'll probably get a recommendation of between 120g and 160g of protein a day. The calculator will also tell you how to divide this amount between solid food and protein supplements, because yes, it's important to favour a balanced approach!- The purest Creatine on the market
- Improving your physical performance
- Improved cognitive skills
- Delicious taste! (With Flavour)
Why are proteins essential?
The proteins are the real building blocks of your body, essential for the growth and repair of all your tissues. Without them, you simply wouldn't be able to progress in bodybuilding, or even maintain your current muscle mass.
A vital role in your body
The proteins proteins are involved in virtually every process in your body: they form your muscles, of course, but also your bones, your skin, your antibodies... Every time you lift weights, you create muscular micro-injuries that require proteins to repair and strengthen.
The tangible impact on your muscles
Think of your muscles as a house under constant construction. When you train, you create a "controlled demolition". (what we call muscle catabolism). The proteins are the materials for reconstruction, and believe us, we've tested their importance!
The key to your recovery
Recovery is where it all counts. A sufficient intake of proteins can reduce muscle soreness and speed up recovery by up to 3 times.
An ally for your body composition
The proteins have another major advantage: they help you stay fuller for longer. You fight hunger pangs while they're drying out. The solution? Protein intake spread evenly throughout the day. You can manage your appetite much better by spacing out your protein intake.
What factors influence your protein requirements?
Your needs in proteins are not set in stone and vary considerably according to your personal profile. In reality, four major factors determine the amount of protein your body really needs on a daily basis.
Body weight, your basis for calculation
This is the first thing our calculator takes into account: your weight is the starting point for calculating your energy requirements. proteins. And with good reason! The greater your body mass, the more protein your muscles need to maintain and develop. In the gym, we often hear exercisers say that they take "40g of protein per meal", but they don't take their weight into account - a mistake that we're working hard to correct.
Your level of physical activity changes everything
Whether you're sedentary or train 5 times a week, it all changes! In our years of experience and training, we've seen that needs can be doubled. An athlete who trains intensely (like most of our team) will need up to 2.4g of protein per kilo of body weight, while a sedentary person will be satisfied with 0.8g/kg.
Your objectives dictate your needs
Whether you are aiming to gain mass, lose weight or simply maintain your weight, your needs in proteins fluctuate. For example, during a lean phase, we systematically recommend increasing protein intake to preserve muscle mass - which is why we developed our range of isolate proteins, particularly suited to this objective.
Age and gender
Age plays an important role in protein assimilation. In fact, a natural phenomenon called sarcopenia gradually appears, making our body less efficient at using proteins. (Our calculator will soon include this parameter for even more precise recommendations). As far as gender is concerned, women generally need less protein than men, mainly because of their naturally lower muscle mass - but that doesn't mean they should neglect it!
Now that you know these key factors, let's find out the specific recommendations for your profile...
How much protein do I need for my profile?
The recommendations in proteins vary considerably depending on your lifestyle and your objectives. Using research data, we have configured our calculators to meet the following parameters
For sedentary people
If you spend most of your time sitting down, our calculator will recommend around 0.8g/kg of protein per day. For example, for a 70kg person, this represents 56g of daily protein, or the equivalent of 2 egg whites and a portion of chicken.
Don't neglect this minimum intake: even without doing any sport, your muscles need to be maintained!
For weekend sports fans
Occasional sportsmen and women (2-3 sessions per week) should aim for between 1.2 and 1.6g/kg according to our calculator. This is the ideal zone for making progress without overloading your body.
For regular athletes
If you train 4 to 6 times a week like us, aim for between 1.6 and 2.2g/kg. This range, validated by our calculator, provides effective support for muscle recovery and growth. For an 80kg athlete, this represents between 128g and 176g of proteins per day, ideally spread over 4-5 doses.
Objective weight loss
In the lean phase, we recommend a slight increase in intake to 1.8-2.4g/kg. The increase in protein helps to preserve muscle mass while promoting satiety.
Special cases
Our calculator doesn't currently take these parameters into account, but it should be updated soon!
For vegetarians and vegans, we recommend adding 10% to the above recommendations, as vegetable proteins are generally less well assimilated.
For seniors (over 65)Our calculations automatically include an increase of 20% to compensate for age-related anabolic resistance.
How should I spread my protein over the day?
It is preferable to divide your intake into 2 to 4 daily doses, with strategic peaks around training time.
The ideal frequency of intakes
The studies we monitor closely show that a 20-30g intake of proteins every 3-4 hours optimises protein synthesis. In practical terms, this means :
- A high-protein breakfast (eggs, cottage cheese)
- A full lunch
- A high-protein snack
- Evening meal
- One dose of casein before bedtime (for the most motivated)
The timing of training
The anabolic window is not as short as we thought! Here's what we recommend:
- 1-2h before training: full meal with proteins slow
- 30min before: optional, an isolate shake if you are fasting
- After training: 30-40g of fast whey protein
The best food sources
Don't forget that supplements do just that: supplement! Choose these natural sources:
- Lean meats: chicken, turkey (30g protein/100g)
- Fish: tuna, cod (25g/100g)
- Whole eggs (13g per egg)
- Dairy products: fromage frais, skyr (10g/100g)
- The purest Creatine on the market
- Improving your physical performance
- Improved cognitive skills
- Delicious taste! (With Flavour)
