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Protein Timing Calculator

Research by Schoenfeld and Aragon (2018) established that muscle protein synthesis is maximized when each meal delivers 0.4–0.55 g of protein per kg of bodyweight. Spreading your total daily protein across evenly timed meals — rather than consuming it all at once — provides a sustained anabolic stimulus throughout the day. This calculator shows you exactly how much protein to eat at each meal, when to eat it, and how to structure your pre- and post-workout nutrition window.

Quick Answer

Aim for 0.4–0.55 g of protein per kg of bodyweight per meal, spread across 3–6 meals spaced 3–4 hours apart. Consume 20–40 g within 2 hours of your workout for optimal muscle protein synthesis.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Auto-recommend selects the optimal meal count based on your protein needs.

Enter your weight and goal to calculate your optimal protein timing plan.

How the Formula Works

  1. Determine your total daily protein based on your goal: 0.8 g/kg (sedentary), 1.2 g/kg (active), 1.6 g/kg (strength training), or 2.0 g/kg (cutting/bodybuilding).

    Total Protein (g) = Body Weight (kg) × Protein Per Kg Factor

  2. Calculate the recommended number of meals using the Schoenfeld mid-point of 0.475 g/kg per meal.

    Recommended Meals = Total Protein ÷ (0.475 × Body Weight kg), clamped to 3–6

  3. Divide total daily protein evenly across each meal.

    Protein Per Meal (g) = Total Protein ÷ Meals Per Day

  4. Determine per-workout protein window: 20–40 g within 2 hours pre- or post-workout, not to exceed your per-meal amount.

  5. Maximum effective per-meal dose is capped at 0.55 g/kg — beyond this threshold, additional protein does not meaningfully increase muscle protein synthesis per Schoenfeld & Aragon.

    Max Per Meal (g) = 0.55 × Body Weight (kg)

Methodology & Sources

Reviewed and updated April 5, 2026 · Prepared by GetHealthyCalculators Editorial Team

Total daily protein targets are based on the ISSN Position Stand on protein and exercise. Per-meal targets and the concept of a "muscle full" threshold are derived from Schoenfeld and Aragon (2018), which analyzed dose-response data and recommended 0.4–0.55 g/kg per meal as the practical optimum. Workout window recommendations follow the "anabolic window" evidence reviewed by Aragon and Schoenfeld (2013).

References

  • How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution · Journal of the International Society of Sports Nutrition (Schoenfeld & Aragon, 2018)
  • Nutrient timing revisited: is there a post-exercise anabolic window? · Journal of the International Society of Sports Nutrition (Aragon & Schoenfeld, 2013)
  • International Society of Sports Nutrition Position Stand: protein and exercise · Journal of the International Society of Sports Nutrition

Limitations

  • Optimal per-meal protein may be higher than 0.55 g/kg for older adults (50+) who experience anabolic resistance and may benefit from a "pulse" pattern with one larger protein meal.
  • Individual digestive capacity and amino acid absorption rates vary — some people tolerate fewer, larger protein meals without issue.
  • The calculator assumes a uniform meal schedule; shift workers, intermittent fasting practitioners, or those with irregular schedules may need to adapt the distribution.
  • Protein quality matters: animal proteins and complete plant proteins (soy, pea) are prioritized. Mixed incomplete plant sources may require higher total intake to meet leucine thresholds.
  • This tool does not account for protein already obtained from dietary sources like dairy or vegetables that contribute throughout the day.

Frequently Asked Questions

How much protein can the body absorb per meal?
Research by Schoenfeld and Aragon (2018) found that muscle protein synthesis is maximized at approximately 0.4–0.55 g of protein per kg of bodyweight per meal. A 75 kg (165 lb) person would target roughly 30–41 g per meal. The body can digest and absorb more protein than this — but the excess is oxidized for energy rather than contributing to additional muscle growth.
Is protein timing really important, or just total daily intake?
Both matter. Total daily protein is the primary driver of muscle protein synthesis, but distribution significantly affects the anabolic stimulus. Consuming the same daily total in 2 large meals vs. 4 evenly spaced meals results in meaningfully different MPS responses over the day. Spreading protein across meals within the 0.4–0.55 g/kg range maximizes the anabolic signal frequency.
How important is the post-workout protein window?
The post-workout "anabolic window" is real but wider than once thought. Research shows that consuming 20–40 g of protein within approximately 2 hours of resistance training is beneficial. If you have a pre-workout meal rich in protein, the urgency of an immediate post-workout shake is reduced. Consistency in daily protein intake matters more than hitting a precise minute post-workout.
Should I eat more protein before bed?
Yes. Studies by Res et al. and Snijders et al. show that 40 g of casein protein before sleep improves overnight muscle protein synthesis and recovery. The final meal recommendation in this calculator reflects this — choosing slow-digesting proteins (casein, cottage cheese, Greek yogurt) at the last meal of the day supports overnight recovery without disrupting morning appetite.
How many meals per day is optimal for muscle growth?
Research suggests 4–6 protein-containing meals per day is the practical optimum for maximizing the daily anabolic stimulus, assuming each meal meets the 0.4 g/kg threshold. Fewer meals can still achieve adequate total protein, but reduce the number of anabolic "pulses." The calculator recommends a meal count based on your total protein needs and bodyweight.
Does protein timing differ on rest days vs. training days?
The same even distribution strategy applies on both training and rest days. On training days, prioritize getting a protein-containing meal within 2 hours of your session. On rest days, simply maintain the even spacing throughout waking hours. Total daily protein can be slightly reduced on rest days (by 10–15%) if desired, but is not required.
What counts as a complete protein source for each meal?
Complete proteins contain all nine essential amino acids in adequate amounts and include: chicken, beef, pork, fish, eggs, dairy (milk, yogurt, cottage cheese, whey), and soy. Leucine content is particularly important for triggering muscle protein synthesis — aim for at least 2.5–3 g of leucine per meal, which is typically met by the recommended protein amounts from complete sources.

Calculate your total daily protein requirement

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