Post-Workout Protein Calculator

About this calculator

Resistance training creates micro-tears in muscle fiber, and eating protein afterward supplies the amino acids needed for muscle protein synthesis — the repair-and-rebuild process that actually drives strength and muscle gains. This calculator scales a protein dose to your body weight using a target dose per kilogram, rather than a flat gram number that ignores body size.

Sports nutrition research commonly cites 0.25–0.4 g of protein per kg of body weight in the post-workout window as enough to maximally stimulate muscle protein synthesis; a 75kg person would need roughly 19–30g. Going well beyond that per meal doesn't proportionally boost the response — total daily protein intake matters more than precisely timing this one dose.

Athletes, bodybuilders, and gym-goers use this to size a post-workout shake or meal appropriately for their body weight, without guessing at grams or defaulting to a one-size-fits-all shake serving.