Protein Timing for Lifters Calculator
Split your daily protein target into evenly-spaced meals that each clear the muscle-building threshold for lifters.
How it works
Daily protein = bodyweight(kg) · g/kg · Per meal = daily ÷ meals · Per-meal target ≈ 0.4 g/kg
For lifters, total daily protein (about 1.6–2.2 g/kg) matters most, but distribution helps: each feeding of roughly 0.4 g/kg maximally stimulates muscle protein synthesis, and spreading intake across 3–5 meals keeps that stimulus topped up. This tool converts your daily target into per-meal doses and flags when a meal falls short of the threshold — which happens when you either eat too little protein overall or spread it across too many small meals.
Worked example
An 80 kg lifter at 1.8 g/kg needs 144 g of protein a day. Across 4 meals that is 36 g each, or 0.45 g/kg per meal — comfortably above the ~0.4 g/kg (32 g) threshold.
Frequently asked questions
Does protein timing really matter?
Total daily intake is the biggest lever, but timing is a useful second-order factor. Hitting roughly 0.4 g/kg per meal across several meals keeps muscle protein synthesis elevated through the day rather than in one big spike.
Is the “anabolic window” after training real?
The narrow post-workout window is largely a myth for most people. As long as you get a solid protein feeding within a few hours either side of training and hit your daily total, results are similar.
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Educational training estimate, not medical or coaching advice. Individual response varies — progress under qualified supervision.