Supplement Calculator
How much of each, a day, and when — for your weight and goal.
What do you take?
Add up a normal day: 100 g of grilled chicken breast has about 32 g, one boiled egg about 6.7 g. A rough number is enough — whey closes whatever it leaves.
More options
From your tub's label. The default is typical for a whey concentrate.
Start with your weight.
An estimate from a formula, not a measurement. It does not replace a doctor, a dietitian or a qualified trainer — least of all with a health condition, during pregnancy or breastfeeding, or under 18. Supplements top up food; they don't replace it.
How this was worked out
Fill in the fields and the answer appears here.
Guide: A day of supplements, planned at once6 min read
A day of supplements, planned at once
Switch on what you take — whey, mass gainer, creatine, pre-workout — and the page asks only for the fields each one needs. The answer is the day’s plan: each supplement with its dose drawn in scoops, the amount in grams and when to take it, and two bars showing where the day’s protein and calories come from. Food comes first in them on purpose: supplements top it up.
The values per scoop come from the label. The page starts with typical ones and you correct them from your own tub under More options.
Mass gainer and the weight target
With the gainer on, you type the weight you want to reach. The page works out your daily burn (the same sum as the TDEE calculator), adds 10% to 15% to gain, and fills that surplus with gainer servings rounded down: whatever goes past the surplus becomes fat, not muscle. If you already eat above maintenance, type how much and the sum uses it.
The time to the target comes from the pace a 2019 review recommends for novice and intermediate lifters: gaining 0.25% to 0.5% of body weight a week. It is a range in weeks, not a date. Most gainers are largely sugar (maltodextrin); the page stops at two servings and leaves the rest to food.
Whey and creatine
Whey closes the protein your food leaves open: the middle of the range for your goal, minus what you already eat, minus what the gainer brought. Rounded to half a scoop, and three a day at most.
Creatine is the same for everyone: 3 to 5 g a day, every day. Loading in the first week (0.3 g per kg a day in four doses) only gets there sooner. In healthy people it has shown no harm to the kidneys; with kidney disease, ask your doctor.
Pre-workout: the caffeine
Performance studies use 3 to 6 mg of caffeine per kg, about an hour before training. EFSA finds no safety concern for healthy adults with up to 200 mg at once and 400 mg in a day, counting coffee, soft drinks and chocolate. Above about 67 kg, the studies’ range already passes 200 mg — and the page stops at 200 mg per dose and says why. In pregnancy the limit is 200 mg a day; under 18 there is no pre-workout dose. Nothing you type is kept or sent.
How we calculate
Rate of gain (2019)
gain 0.25% to 0.5% of body weight a week, eating 10% to 20% above maintenance; weeks to a target = (target − weight) ÷ (weight × weekly rate)
Source: Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports. 2019;7(7):154.
Protein per kilogram (2018)
body weight (kg) × grams per kilogram for the goal
Source: Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384. Jäger R et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Helms ER et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Int J Sport Nutr Exerc Metab. 2014;24(2):127-138.
Creatine (2017)
every day, 3 to 5 g; or to load first, 0.3 g per kg a day split into 4 doses for 5 to 7 days, then 3 to 5 g
Source: Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
Caffeine for exercise (2021)
3 to 6 mg per kg of body weight, about 60 minutes before exercise
Source: Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18:1.
Caffeine safety (2015)
for healthy adults, up to 200 mg in one dose and 400 mg in a day raise no safety concern; 200 mg a day in pregnancy; 3 mg per kg a day for children and adolescents
Source: EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102.
Frequently asked questions
How many scoops of whey a day?
As many as it takes to close the protein your food leaves open, and no more. The page takes the middle of the protein range for your goal, subtracts what you already eat, and divides by the protein in one scoop (24 g is typical). It rounds to half a scoop and stops at three: past that, the protein should come from food.
How much mass gainer should I take to reach my target weight?
Type the weight you want to reach. The page works out the calories to gain — 10% to 15% above your maintenance — and fills the surplus with gainer servings, rounded down so they never pass it. It also tells you how long the target takes at a safe pace: 0.25% to 0.5% of body weight a week, so 6 kg from 70 kg takes 17 to 34 weeks.
Do I need to load creatine?
No. 3 to 5 g a day fills the muscle in three to four weeks; loading — 0.3 g per kg a day in four doses for five to seven days — gets there in about one. Both end in the same place. The first kilo or two on the scale is water in the muscle, not fat.
How much caffeine in a pre-workout is safe?
Studies on performance use 3 to 6 mg per kg, about an hour before training. The European Food Safety Authority finds no safety concern for healthy adults with up to 200 mg at once and 400 mg in a day, counting coffee. The page suggests up to 200 mg per dose and rounds the pre-workout down, so a 300 mg product becomes half a serving.
Where do the calories and protein per scoop come from?
From your tub. The fields start with typical values — 24 g of protein in a 30 g whey scoop, 380 kcal and 15 g of protein in 100 g of gainer, 200 mg of caffeine in a pre-workout serving — and you correct them from the label under More options. The doses follow.
Can teenagers take these?
Not pre-workout: under 18 the page gives no dose, and EFSA's limit is 3 mg of caffeine per kg a day from all sources. Creatine is accepted by the ISSN for adolescents only with supervised training, a balanced diet and the normal dose. Whey and gainer are food, but the plan belongs with a dietitian.