Valenco Tools
Protein Calculator
A free protein intake calculator that shows how much protein you need per day. Enter your weight and goal, whether that is building muscle, losing fat, or general health, and get a daily protein target in grams based on common evidence-based ranges, plus how many scoops of Valenco whey that works out to.
This is a general guide for healthy adults, not medical or nutrition advice. Protein needs vary with age, health, and training. Whole-food protein comes first; a protein powder is an easy way to fill the gap. If you are pregnant, nursing, or have a medical condition, check with your doctor. Estimates assume roughly 24 g of protein per scoop of Valenco whey.
Protein calculator FAQ
How much protein do I need per day?
Most active adults land between about 0.7 and 1.0 grams of protein per pound of body weight per day. Someone building muscle sits at the higher end, someone lightly active sits lower. Enter your weight above and the calculator returns your daily protein target as a range in grams.
Is this a protein intake calculator for building muscle or losing weight?
Both. The goal menu covers general health, staying active, building muscle while lifting, and losing fat while keeping muscle. Each goal uses a different grams-per-pound range, so your protein target adjusts to what you are actually training for.
How much protein per kilogram of body weight?
The common research ranges work out to roughly 1.6 to 2.2 grams of protein per kilogram for people training to build or keep muscle. Switch the calculator to kg and it does the math for you.
How many scoops of protein powder is that?
One scoop of Valenco whey is about 24 grams of protein. The calculator converts your daily target into scoops so you can see how many close the gap between the protein you eat and the protein you need. Most people get the bulk from food and use one to two scoops a day. Shop Valenco protein.
Do I need protein powder at all?
No. Whole-food protein comes first. A protein powder is just a convenient, cost-effective way to hit a higher daily target when food alone falls short, which is common for people lifting regularly or in a calorie deficit. See the protein guide for how to split food and powder.