Protein Timing Helper

Summary

The Protein Timing Helper calculates your daily protein target from body weight and goal, then distributes that total across your meals and workout windows. Research supports consuming 20–40 g of protein per meal every 3–5 hours to maximize muscle protein synthesis (MPS). Pre- and post-workout windows get priority slots. The tool adapts the schedule to how many meals you eat per day.

How it works

1. Enter your body weight in pounds or kilograms.
2. Select your fitness goal: muscle gain, fat loss, or maintenance.
3. Choose how many meals you eat per day (3–6).
4. Add one or more workout times so the tool can anchor pre/post windows.
5. Click Calculate to see your daily protein target and a timed meal schedule.

Use cases

• Plan protein meals around morning or evening gym sessions.
• Distribute protein evenly to avoid overloading digestion at one meal.
• Identify the optimal post-workout protein window for muscle recovery.
• Adjust intake during a cut to preserve lean mass.
• Build a simple daily eating schedule without a dietitian.
• Compare protein needs across different body weights and goals.

Frequently Asked Questions