protein shake calculator that sizes scoops, calories, and daily protein intake against your body weight and training goals. Free, private, runs in your browser.
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General estimate for planning only — not medical advice. Consult a doctor about your specific situation.
Calculation details
Every figure above is calculated locally in your browser from the assumptions shown. No inputs are sent anywhere. See the methodology section below for how this tool works.
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These tools provide general estimates for planning and education only.
They are not medical advice and not a substitute for a qualified healthcare professional.
Always consult your doctor or another healthcare provider about your specific situation.
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A Worked Example: 2 Scoops of Standard Whey
Take a common setup: a standard whey tub whose label lists 29 g of protein per 32 g scoop. Punch in 2 scoops and the calculator multiplies 2 x 29 = 58 g of protein. That shake also delivers roughly 64 g of powder total, so about 58/64 = 91 percent of what you are drinking is protein, with the rest being carbohydrate, fat, and moisture.
Now check that against a target. A 170 lb lifter aiming for 0.8 g per lb needs 170 x 0.8 = 136 g of protein per day. One 2-scoop shake covers 58/136 = about 43 percent of that goal, leaving roughly 78 g to come from meals. This is the step most people skip: the shake is a supplement to food, not a replacement, and two shakes plus three meals usually overshoots comfortably rather than falling short.
Spread matters too. Muscle protein synthesis responds best to doses of roughly 0.25 to 0.4 g per kg per meal. For that same 170 lb (77 kg) person, that is about 19 to 31 g per sitting. The 58 g shake technically exceeds it, which is fine, but splitting it into two 29 g servings, one post-workout and one mid-morning, aligns better with the per-meal window than drinking it all at once.
Where the Numbers Get Fuzzy
The scoop is the weak link. Scoop sizes vary between brands: some list 25 g protein per scoop, others 24 or 30, and plant proteins often drop to 20 g or less per scoop because pea and rice blends are less protein-dense. If you switch brands without updating the grams-per-scoop input, a 3-scoop shake shifts from 90 g down to 75 g, a 15 g error per day that compounds over a month.
Label values are also measured, not guaranteed. Independent lab tests of protein powders routinely find actual protein within about plus or minus 10 percent of the label, and cheaper mass gainers sometimes list protein that includes amino acids and creatine rather than complete protein. Treat the calculator output as the label claim, not lab truth.
Finally, the formula ignores what else is in the scoop. A 29 g protein scoop mixed with whole milk adds another 8 g of protein from the milk, while water adds zero. If you are counting daily totals, count the mixer, or your tracking will read consistently low by 5 to 10 g per shake.
