Post-Workout Recovery Calculator

Calculate optimal post-workout protein, carbs, leucine, and fluid intake for recovery based on your workout.

Body Weight

lbs

Workout Duration

min

Intensity

Sport Type

Tab to move between fields

Protein

31 g

Carbohydrates

46 g

Fluid Intake51 oz

Leucine Target3.1 g

How to Use This Calculator

Enter your body weight and the intensity and duration of the completed workout.
Set the time elapsed since the workout ended.
Input any protein already consumed in the post-workout window.
Review the Protein Needed, Carbohydrate Needed, and Hydration Target.
Check the Glycogen Replenishment window output to understand how urgently to eat.

How the result changes with Body Weight

Identify Input Parameters
4 parameters
Body Weight = 170, Workout Duration = 60, Intensity = 2, Sport Type = 1 = 4 input(s) provided
Calculate Protein
Protein
31 = 31
Calculate Carbohydrates
Carbohydrates
46 = 46
Calculate Fluid Intake
Fluid Intake
51 = 51

Engine last updated July 11, 2026. Checked against 2 independently-derived tests — how we verify calculators.

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