Simple Protein Intake Chart for Athletes

Here’s a protein intake chart based on body weight, using the general guideline that athletes should consume 1.6–2.2 grams of protein per kilogram (or 0.7–1.0 grams per pound) of body weight for optimal muscle growth and recovery.

Here’s a protein intake chart based on weight, showing the recommended minimum and maximum daily protein intake for athletes:

Weight (lbs)	Min Protein (g/day)	Max Protein (g/day)
90	63	90
95	66.5	95
100	70	100
105	73.5	105
110	77	110
115	80.5	115
120	84	120
125	87.5	125
130	91	130
135	94.5	135
140	98	140
145	101.5	145
150	105	150
155	108.5	155
160	112	160
165	115.5	165
170	119	170
175	122.5	175
180	126	180
185	129.5	185
190	133	190
195	136.5	195
200	140	200

This chart is based on the recommendation of 0.7–1.0 grams of protein per pound of body weight to support muscle recovery and performance.