Free tool
Protein Intake Calculator
Find your daily protein target from your bodyweight and training intensity, using the doses the research actually supports. Then see how many scoops close the gap between what you eat and what you need.
Shop Valenco Whey ProteinHow much protein do you actually need?
Most lifters are under-dosed. Slide your bodyweight, pick your training intensity, get the number, and the product that fits.
Daily protein target by bodyweight.
Math is bodyweight times a training-intensity multiplier, derived from the International Society of Sports Nutrition position stand on protein and natural-physique RCT literature. Not medical advice.
175g
From food plus a protein supplement. Most lifters eat ~100-130g and need 1-2 scoops to close the gap.
Whey Protein · 2 scoops/day
Sources: ISSN protein position stand (Jager et al. JISSN 2017) · Helms et al. natural bodybuilding review (JSCR 2014). Multipliers chosen as round-number approximations of 1.54 to 2.65 g/kg, the active range in the literature.