Protein calculator for cyclists

Endurance athletes need about 1.2 to 2.0 g of protein per kg of body weight per day, more than the general advice of 0.8 g. A 75 kg rider training 5 to 10 hours a week needs about 105 g a day, spread over 4 meals of about 25 g. Losing weight, lifting or being over 50 pushes the target up.

Calculator

Body weight

Training per week

Goal

Age

years

Meals per day

Protein per day

105g

1.4 g/kg · range 90–120 g

Per meal: about 25 g, 4 times a day · After hard sessions: about 25 g within 2 hours

Food	Protein
Chicken breast, 100 g	31 g
Greek yoghurt, 200 g	20 g
2 eggs	13 g
Lentils, cooked, 200 g	18 g
Tofu, 150 g	18 g
Milk, 300 mL	10 g
Whey protein, 1 scoop (30 g)	24 g

ACSM 2016: 1.2–2.0 g/kg/day; ISSN: 1.4–2.0. Per meal 0.25–0.3 g/kg. +0.4 g/kg when losing weight, +0.2 for strength focus, +0.2 over 50, capped at 2.2.

How the protein calculator works

Protein repairs and builds the muscle, tendons and other tissue that training breaks down. Endurance athletes need more than the general advice of 0.8 g per kg of body weight a day. Sports nutrition guidelines put the range at 1.2 to 2.0 g per kg. This calculator picks a point in that range from your training and goals. It is one of the free LeCoach cycling calculators.

The calculator starts from your weekly training:

Training per week	Starting point
Under 5 hours	1.2 g/kg
5–10 hours	1.4 g/kg
Over 10 hours	1.6 g/kg

It then adds 0.4 g/kg if you want to lose weight, 0.2 g/kg for a strength focus and 0.2 g/kg if you are 50 or older, up to a maximum of 2.2 g/kg. The range shown is 0.2 g/kg either side, never below 1.2. Per meal, it uses the larger of 0.25 g/kg or your daily target divided by your meals, rounded to 5 g.

Worked example. You weigh 75 kg, train 5 to 10 hours a week, want to maintain your weight, are 40 and eat 4 meals a day. Your target is 75 × 1.4 = 105 g of protein a day, with a range of 90 to 120 g. That is about 25 g per meal, 4 times a day, and about 25 g within 2 hours after hard sessions.

Protein per day by body weight

Body weight	1.2 g/kg	1.4 g/kg	1.6 g/kg	2.0 g/kg
60 kg	70 g	85 g	95 g	120 g
70 kg	85 g	100 g	110 g	140 g
80 kg	95 g	110 g	130 g	160 g
90 kg	110 g	125 g	145 g	180 g

Values are rounded to 5 g. For the 75 kg rider in the example, the goal changes the target like this: maintain 105 g, strength focus 120 g, lose weight 135 g. At 50 or older, each of those rises by 15 g.

What the guidelines say

ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada (2016): 1.2 to 2.0 g/kg a day for athletes, spread over the day, with about 0.25 to 0.3 g/kg (15 to 25 g) per meal.
International Society of Sports Nutrition (2017): 1.4 to 2.0 g/kg a day for most exercising people, with about 0.25 g/kg, or 20 to 40 g, per serving.

Both agree that how you spread protein over the day matters as well as the total. Several servings of 20 to 25 g fit both sets of advice better than one large evening meal.

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Getting it from food

Food	Protein
Chicken breast, 100 g	about 31 g
Greek yoghurt, 200 g	about 20 g
2 eggs	about 13 g
Lentils, cooked, 200 g	about 18 g
Tofu, 150 g	about 18 g
Milk, 300 mL	about 10 g
Whey protein, 30 g scoop	about 24 g

A day that reaches the example target could look like this: Greek yoghurt with a glass of milk at breakfast (30 g), eggs and lentils at lunch (31 g), a whey shake after training (24 g) and chicken at dinner (31 g). That is about 116 g, inside the 90 to 120 g range. Bread, pasta and other foods add a little more.

For what to eat after specific sessions, read recovery nutrition after intervals and recovery nutrition after long rides.

Common mistakes

Eating most of it at dinner. Spread it over 3 to 6 meals and snacks.
Swapping carbohydrate for protein. Protein does not fuel hard riding. Keep your carbs up on training days.
Relying on shakes. They are convenient, not necessary. Food covers most riders' needs.
Cutting protein when cutting calories. That is when you need more, not less, to protect muscle.
Going far above the range. The calculator stops at 2.2 g/kg. More protein than that crowds out the carbohydrate you need for training.

When your needs change

Losing weight: the calculator adds 0.4 g/kg to help you keep muscle while you eat less.
Strength phases: add 0.2 g/kg in blocks where you lift regularly. See strength training for cyclists.
Getting older: muscle tends to respond less to the same protein as you age, so the calculator adds 0.2 g/kg from 50.
Training camps and big weeks: choose "Over 10 h" for those weeks.
Injury or time off: keep protein up even when training stops.

For the bigger picture of what to eat around training, read daily nutrition for cyclists. You can ask LeCoach about nutrition around your training, and it answers from your actual plan and load, not generic rules.

Sources

Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Medicine and Science in Sports and Exercise, 2016;48(3):543-568.
Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017;14:20.

Frequently asked questions

How much protein do cyclists need per day?

Most cyclists need 1.2 to 2.0 g of protein per kg of body weight a day. A 75 kg rider training 5 to 10 hours a week needs about 105 g, or 1.4 g/kg. Riders who train more, lift weights, want to lose weight or are over 50 should aim higher in the range, up to about 2.2 g/kg.

How much protein should I eat per meal?

Aim for about 0.25 to 0.3 g per kg of body weight per meal, which is 20 to 25 g for most riders. Spreading protein over 3 to 6 meals and snacks works better than one big serving. The calculator divides your daily target by your meals and never goes below 0.25 g/kg per meal.

Do I need protein after a ride?

After hard or long sessions, about 25 g of protein within 2 hours helps your muscles repair, ideally together with carbohydrate to refill your stores. After an easy hour, your next normal meal is usually enough. The calculator shows an after-ride amount of about 0.3 g per kg of body weight.

Do I need more protein when losing weight?

Yes. When you eat less energy, your body is more likely to break down muscle, and extra protein helps protect it. The calculator adds 0.4 g/kg for a weight loss goal, so a 75 kg rider training 5 to 10 hours a week moves from 105 g to 135 g a day.

Do I need protein shakes?

No. Shakes are a convenient way to get about 24 g of protein after a ride or when you are busy, but normal food covers most riders' needs. Chicken, yoghurt, eggs, lentils, tofu and milk all add up quickly. If you use supplements, choose products tested for banned substances if you race.

Do older cyclists need more protein?

Usually a little more. Muscle tends to respond less to the same amount of protein as you get older, so the calculator adds 0.2 g/kg from age 50. For a 75 kg rider training 5 to 10 hours a week, that raises the target from 105 g to 120 g a day.