HYROX, Fuelled/Engine calculator

Protein &
Creatine

Estimate daily protein, divide it across meals, and compare the cost of adding powder. The calculator also shows the guide’s creatine ranges.

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. This does not set calories.
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.

CleanLabel°
HYROX, Fuelled

Planning note. The HYROX engine range uses 1.6-2.2 g protein per kg bodyweight, adjusted by training goal. Creatine is 3-5 g/day. Loading is optional, not required.

Not medical advice. These are general ranges for healthy adults. There are no calorie targets here, and more protein is not automatically better. For kidney disease or personal medical nutrition needs, speak with a sports physician or registered dietitian.