SuppCalc — Protein, Creatine & Caffeine Calculators

Daily protein target

Based on body weight and your goal. Evidence range: 1.2–2.2 g per kg.

Body weight

Units

Goal

–g per day

Hitting that number is the hard part

A protein shake covers 24–30 g per serving. Whey after training is the simplest gap-filler.

See a recommended whey →

Creatine dose

Monohydrate, the most-studied form. Loading is optional — maintenance alone works, just slower.

Body weight

Units

Plan

–

One ingredient, nothing else

Look for plain creatine monohydrate, ideally Creapure-certified. Anything fancier is marketing.

See a recommended creatine →

Caffeine intake & timing

Safe ceiling for healthy adults: 400 mg/day. Per-kg evidence range: 3–6 mg/kg for performance.

Body weight

Units

Bedtime

Purpose

–mg per day, max

Caffeine half-life is roughly 5 hours. Cutting off by the time shown lets most of a dose clear before bed. Not medical advice — pregnancy, heart conditions, and anxiety medications change the math.

Count what's actually in your cup

Home-brewed coffee runs 80–120 mg per cup; pre-workouts range 150–350 mg.

See dosing-friendly options →