Supplement Timing Calculator
Calculates a personalised recommended dose for protein, creatine, caffeine, or omega-3 based on your body weight and primary fitness goal. Use it to take the guesswork out of supplement planning.
About this calculator
Supplement dosing is rarely one-size-fits-all — it scales with body mass and the physiological demands of your goal. This calculator uses evidence-informed base doses: protein at 0.3 g per kg of body weight (per serving), creatine at a flat 5 g/day, caffeine at 3 mg per kg, and omega-3 at 2 g/day. A goal multiplier is then applied to protein only, since protein synthesis targets differ meaningfully between muscle gain (×1.2), fat loss (×1.1), performance (×1.3), and general wellness (×1.0). The formula is: finalDose = baseDose × goalMultiplier (for protein) or baseDose (for other supplements). Results are rounded to one decimal place. These figures are starting points — product labels and clinician guidance should always be consulted.
How to use
Example: 80 kg athlete, goal = muscle gain, supplement = protein. Step 1 — base dose: 80 × 0.3 = 24.0 g. Step 2 — goal multiplier for muscle: 1.2. Step 3 — final dose: 24.0 × 1.2 = 28.8 g per serving. Now try caffeine for the same athlete: base dose = 80 × 3 = 240 mg; goal multiplier does not apply to caffeine, so the result stays 240 mg. Enter your weight, select your goal and supplement type, and the calculator returns your personalised dose in seconds.
Frequently asked questions
How much protein powder should I take based on my body weight and goal?
This calculator uses 0.3 g per kg as the per-serving protein baseline, then scales it by your goal — up to ×1.3 for performance athletes. A 75 kg person aiming for muscle gain would get 75 × 0.3 × 1.2 = 27 g per serving, which aligns with the well-studied 20–40 g per meal range for maximal muscle protein synthesis. Note that total daily protein intake matters most; this figure represents a single serving recommendation, not your entire day's requirement. Spread intake across 3–4 meals for optimal absorption.
What is the recommended caffeine dose before a workout based on body weight?
Sports science research consistently places the effective pre-workout caffeine dose at 3–6 mg per kilogram of body weight, taken 30–60 minutes before exercise. This calculator uses the conservative 3 mg/kg figure, so a 70 kg person would be guided toward 210 mg — roughly equivalent to two strong espressos. Exceeding 6 mg/kg increases the risk of anxiety, insomnia, and elevated heart rate without meaningful additional performance benefit. Tolerance also plays a role, so beginners should start at the lower end.
When is the best time to take creatine for muscle building?
Research suggests that timing matters less than consistency for creatine — daily supplementation of 3–5 g saturates muscle stores over 3–4 weeks regardless of when it is taken. Some studies show a modest advantage to taking creatine close to a workout (pre or post), but the effect is small compared with the benefit of taking it every day. This calculator outputs the standard 5 g maintenance dose, which is appropriate once an optional loading phase (20 g/day for 5–7 days) is complete. Mixing it with carbohydrates or protein may slightly improve uptake.