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Post-Workout Protein Calculator

Enter your body weight and target dose per kg to find your post-workout protein amount.

How it is calculated

The tool multiplies body weight by the dose you choose: protein (g) = body weight (kg) × dose (g/kg). If you leave the dose empty it uses 0.3 g per kg. Weight must be in kilograms and both numbers must be greater than zero, otherwise there is no result. Beside your own figure, the tool always prints a reference range, 0.25 × weight to 0.40 × weight, which does not move when you change the dose, so you can see at a glance whether your chosen dose falls inside it. Grams are shown to one decimal place. The calculation covers one post-workout serving only; it does not work out your daily protein target or check your diet for other sources.

Worked example

A person weighing 75 kg uses the default dose of 0.3 g/kg. Protein: 75 × 0.3 = 22.5 g. The reference range: low end 75 × 0.25 = 18.75, shown as 18.8 g; high end 75 × 0.40 = 30.0 g. The result therefore reads 22.5 g, with a range of 18.8–30.0 g. If the same person raised the dose to 0.5 g/kg, the answer would become 37.5 g, which lies above the printed range.

Try this example →

Common mistakes

  • Entering body weight in pounds. The field is in kilograms, so 165 lb must be converted to about 75 kg first; typing 165 gives 49.5 g, which is far too high.
  • Typing the total protein you want for the whole day as the dose. The dose is grams per kilogram for a single serving, not a daily total.
  • Typing a gram amount such as 25 into the dose box. It expects grams per kilogram, so values are normally a fraction of one (like 0.3).
  • Assuming the range changes with your dose. It is always 0.25 to 0.40 g/kg of your weight, so a dose outside it will simply sit outside the printed range.
  • Counting the shake's total weight instead of its protein content. Check the label for grams of protein, not the scoop size.

Sources

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.

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Comments (1)

  • Editorial team

    The printed range scales with your weight but ignores what you ate earlier in the day, so use it to size one serving, not the day. For 80 kg the tool shows 20.0–32.0 g, and a shake labelled 24 g protein sits comfortably inside. Whether you reach that on rest days matters at least as much as the minutes after the session. Which do you plan around: a fixed shake size or a dose per kilogram?

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