Protein Timing Calculator
Optimise your protein intake around workouts. Get personalised daily targets, meal timing, and sources based on your goals.
Step 1: Your Profile
Why protein timing matters
Consuming protein before and after workouts enhances muscle repair and growth. Spreading intake throughout the day maximises muscle protein synthesis.
Step 2: Goals & Sources
Daily reference
General guidelines: 1.6–2.2 g/kg for muscle gain, 1.4–2.0 g/kg for fat loss. Adjust based on intensity.
Your Personal Protein Plan
Summary
Meal Guide
Timing Breakdown
Daily Protein Target
140 g
~1.8 g per kg body weight
Pre‑workout
25 g
Post‑workout
35 g
Per Meal (avg)
28 g
Bedtime (if included)
20 g
Suggested Meal Distribution
| Meal / Time | Protein (g) | Source suggestion | Timing |
|---|
Protein Distribution Throughout Day
Protein Timing Principles
Key windows
Pre‑workout: 1–2 hours before (fast protein). Post‑workout: within 30‑60 min (fast + slow). Bedtime: slow casein for overnight recovery. Spread remaining protein evenly across meals.
Work with a Nutrition Coach
Get a customised meal plan and protein timing strategy tailored to your training schedule and goals.
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