Protein Timing Helper

Summary

Enter your weight, goal, and workout times to get a personalized protein target and daily timing schedule.

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