HYROX, Fuelled/Engine calculator

Protein &
Creatine

Set the plain base before race week gets busy: daily protein, meal split, creatine, and the cost of filling a gap with powder.

Your training block

kg
meals
Using a powder? Estimate scoops and monthly cost
g
INR
Daily protein target
158 g/day
Range: 150-165 g/day. No calorie target attached.
Per meal37-41 g
Creatine3-5 g/day
Recommended5 g/day
LoadingOptional
Meal split

Aim for roughly 40 g protein per meal across 4 meals. Most athletes do better spreading protein across meals instead of saving it for one shake.

Keep it sensible

These are general ranges for healthy adults, not prescriptions. More protein is not automatically better. If you have kidney disease, a medical condition, or clinical nutrition needs, talk to a sports physician or registered dietitian before changing intake.