Nutrition tool
Protein per meal calculator
To maximise muscle protein synthesis, research suggests spreading protein across 3–5 meals at about 0.4 g per kg bodyweight each (roughly 20–40 g). This works out your per-meal target and daily total from your weight and meal count.
- Per meal (0.4 g/kg)
- 32 g
- Meals per day
- 4
- Daily target (~1.9 g/kg)
- 152 g
About 32 g across 4 meals supports muscle growth. Daily target ≈ 152 g.
The basics
What is Protein Per Meal?
Total daily protein matters most, but distribution helps: muscle protein synthesis is best stimulated by roughly 0.4 g of protein per kg bodyweight per meal, across 3–5 evenly spaced meals — landing most people around 20–40 g each. This splits a sensible daily target (about 1.6–2.2 g/kg for building muscle) across your meals. Hitting the daily total is the priority; even spacing is the useful refinement.
How to use it
- 1Enter your weight. Input your bodyweight in kilograms.
- 2Choose your meals. Pick how many protein-containing meals you eat per day.
- 3Hit each target. Aim for the per-meal figure at each meal, and the daily total overall.
FAQ
Protein Per Meal Calculator — questions
How much protein should I eat per meal?
About 0.4 g per kg of bodyweight per meal — roughly 20–40 g for most people — best stimulates muscle protein synthesis. Spread it across 3–5 meals a day.
Does protein timing matter?
Total daily protein is the biggest factor. Beyond that, spreading it fairly evenly across several meals, each hitting the per-meal threshold, gives a modest edge for building muscle.
Can I eat too much protein in one meal?
Extra protein isn't wasted — it's still used for other functions — but for muscle building specifically there's little extra benefit much beyond ~0.4 g/kg per meal, so spreading it out is more efficient.
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