Protein Per Meal Calculator
Split your daily protein target across your meals to support muscle protein synthesis.
How it works
daily protein = weight(lb) × factor · per meal = daily ÷ meals
For building and keeping muscle, when you eat protein matters alongside how much. Research points to roughly 20–40 g of quality protein per meal — enough to cross the leucine threshold that triggers muscle protein synthesis — spread across 3–5 meals. This tool takes your daily target and divides it evenly.
Worked example
A 160-lb active person at 0.7 g/lb needs 160 × 0.7 = 112 g of protein a day. Over 4 meals that is 112 ÷ 4 = 28 g per meal — comfortably inside the effective range.
Sources: International Society of Sports Nutrition — Protein and exercise
Frequently asked questions
How much protein per meal is best?
Roughly 0.4 g per kg of body weight per meal, or about 20–40 g for most adults, maximally stimulates muscle protein synthesis. Beyond that a single meal delivers diminishing returns for muscle building.
Does protein timing really matter?
The daily total matters most. But once that is met, spreading protein across several meals rather than one large serving modestly improves muscle-building, which is why 3–5 evenly spaced feedings are recommended.
What is the leucine threshold?
Leucine is the amino acid that switches on muscle protein synthesis. A meal needs about 2.5–3 g of leucine — roughly 20–30 g of quality protein — to hit that trigger.
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Educational estimate, not medical or dietary advice.