Protein Timing Calculator
Calculate your optimal daily protein intake and ideal timing around workouts to improve muscle growth, strength, and recovery.
What the protein timing calculator does
The protein timing calculator gives you a daily protein target, splits it evenly across the number of meals you eat, and suggests when to place protein around your training session. Enter your body weight in kilograms or pounds, choose a goal, set how many meals you eat per day, and pick the time you train. Press Calculate to see total grams per day, grams per meal and a timing note for that training slot.
How the target is set
The calculator multiplies body weight in kilograms by a factor that depends on the goal:
| Goal | Multiplier | 70 kg person | 90 kg person |
|---|---|---|---|
| Body recomposition | 1.6 g/kg | 112 g | 144 g |
| Muscle gain | 1.8 g/kg | 126 g | 162 g |
| Fat loss (high protein) | 2.0 g/kg | 140 g | 180 g |
These values sit inside the 1.6 to 2.2 g/kg range supported by meta-analyses of resistance-training studies. Fat loss gets the highest figure because protein protects muscle during a calorie deficit and is the most filling macronutrient. If you enter pounds, the tool converts to kilograms first (1 lb = 0.4536 kg).
Per-meal distribution
Total protein divided by meals per day gives the serving size. Research on muscle protein synthesis suggests that 0.4 g/kg per meal, roughly 25 to 40 g for most adults, produces close to the maximum response, and that spreading intake over three to five meals works better than two large doses. A 140 g target over four meals is 35 g each, which fits that window. Over two meals it would be 70 g each, which the body can still use but with a smaller synthesis response per gram.
Timing around training
| Training time | Suggestion |
|---|---|
| Morning | 25 to 35 g within about an hour after the session; breakfast can be that meal |
| Afternoon | A protein-containing meal 1 to 2 hours before, and a serving within an hour after |
| Evening | A balanced meal 2 to 3 hours before training, then 25 to 35 g afterwards, which can double as dinner or a pre-sleep serving |
| Rest day | Spread protein evenly across meals; total daily intake matters more than timing |
The “anabolic window” is wider than older advice suggested. As long as you eat protein in the few hours before or after training, the exact minute is not critical. What matters most is hitting the daily total and not going more than five or six waking hours without a serving.
Worked example
An 80 kg lifter training in the evening with a muscle-gain goal and four meals a day: 80 × 1.8 = 144 g protein per day, or 36 g per meal. A practical layout is 36 g at breakfast, 36 g at lunch, a pre-training meal at 4 pm with 36 g, and 36 g in a post-workout dinner. Sources for a 36 g serving include 150 g cooked chicken breast, 180 g Greek yogurt plus 30 g whey, 5 eggs, or 200 g firm tofu with 50 g lentils.
Adjustments the calculator does not make
- High body fat. Multiplying total weight overstates the need when body fat is high. Use lean body mass from the lean body mass calculator and about 2.2 g per kg of lean mass instead.
- Older adults. Muscle responds less to each meal after about 60; per-meal servings of 40 g and a slightly higher daily total help.
- Plant-based diets. Plant proteins are lower in leucine, so aim for the top of the range and combine sources.
- Endurance athletes. Needs are 1.2 to 1.6 g/kg; the muscle gain setting may be more than required.
Fitting protein into total calories
Protein has 4 kcal per gram, so 144 g is 576 kcal. Set the rest of the diet with the calorie calculator and the macronutrient calculator, which splits calories into carbohydrate, protein and fat. For a body composition target, the body fat calculator and ideal body fat percentage calculator give the starting point, and the TDEE by fitness goal calculator sets the calorie level.
Common mistakes
- Entering pounds with the metric setting selected. The result will be more than double what you need.
- Counting protein in cooked weight as if raw. 100 g of raw chicken breast becomes about 75 g cooked, but contains the same 23 g of protein either way.
- Relying on shakes for most of the total. Whole foods bring micronutrients and satiety; use supplements to fill gaps.
- Ignoring the rest-day total. Muscle repair continues for 24 to 48 hours after training, so rest-day intake should match training days.
External references
- ISSN position stand: protein and exercise
- Morton et al., 2018: systematic review of protein supplementation and resistance training
Frequently asked questions
Is 2 g/kg too much protein?
No. Intakes up to about 2.2 g/kg are well studied in healthy adults with no harm found. People with kidney disease should follow medical advice.
Do I need protein immediately after training?
Not immediately. Eating protein within a couple of hours before or after the session is enough. If you trained fasted, eat sooner rather than later.
Does protein before bed help?
A 30 to 40 g serving of slow-digesting protein such as casein or cottage cheese before sleep increases overnight muscle protein synthesis in most studies.
What if I eat six meals a day?
The calculator divides the total by six. Smaller servings are fine as long as each is at least about 20 g.
Should I use the protein intake calculator instead?
The protein intake calculator covers more goals and activity levels. Use this tool when you want the meal split and training-time guidance.