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About this tool
Daily protein for runners, cyclists and triathletes scaled to weekly training hours, with post-session and per-meal doses.
This calculator sets a daily protein target for endurance athletes by placing your weekly training hours inside the 1.2-2.0 g per kg bodyweight range published in the 2016 ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position stand on nutrition and athletic performance. It also gives the 0.3 g/kg post-session dose the same stand recommends, splits the daily total across your meals, and checks the result against the 10-35% AMDR for protein energy. It is built for runners, cyclists, swimmers and triathletes whose needs move with training block, not for a single fixed number.
Open Endurance Athlete Protein Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Five training-hour bands map onto the position-stand range instead of a single generic figure.
Shows the 0.3 g/kg post-workout feed and whether each meal clears the 0.25 g/kg threshold.
Flags when the protein target would exceed 35% of the calories you say you eat.
The ACSM joint position stand puts athletes at 1.2-2.0 g per kg of bodyweight daily, and endurance athletes typically sit in the lower-to-middle part of that band. A 68 kg runner training 12 hours a week lands around 1.6 g/kg, or roughly 110 g a day.
Not dramatically. Endurance training raises amino acid oxidation and damages muscle too, so requirements land in the same 1.2-2.0 g/kg band. The practical difference is that endurance athletes must fit that protein around a much larger carbohydrate intake.
About 0.3 g per kg of bodyweight, which is roughly 20 g for a 68 kg athlete, taken with carbohydrate soon after the session. Repeating a similar dose every 3-5 hours through the rest of the day supports repair better than one large evening serving.
Yes, older athletes respond less to small protein doses, so the PROT-AGE group recommends they avoid the bottom of the range. This calculator applies a 1.4 g/kg floor from age 50 upward, even at low training volumes. Individual needs vary, so discuss changes with a sports dietitian or your doctor.
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