How to Calculate Protein Per Meal
What is Protein Per Meal?
A protein per meal calculator determines the optimal protein amount per meal to maximise muscle protein synthesis (MPS). Research suggests the body can effectively use around 20–40g of protein per meal for muscle building.
Formula
protein_g_per_meal = daily_target / number_of_meals; daily_target = weight_kg × 1.6-2.2
- daily_g
- Daily protein (g) — Total daily protein target
- meals
- Number of meals (meals) — How many eating occasions per day
- per_meal
- Per meal (g) — Protein distributed across meals
Step-by-Step Guide
- 1Daily protein target ≈ 1.6–2.2g per kg body weight for muscle building
- 2Per meal = Daily target ÷ number of meals
- 3MPS stimulation plateaus around 20–40g per meal for most people
- 4Leucine threshold (~3g) must be reached to trigger MPS
Worked Examples
Input
80kg person, 3 meals
Result
Daily target 144g → 48g per meal
Input
70kg person, 4 meals
Result
Daily target 126g → 31.5g per meal
Input
60kg person, 5 meals
Result
Daily target 108g → 21.6g per meal
Frequently Asked Questions
How much protein do I need daily?
Athletes: 1.6–2.2 g per kg of body weight. Sedentary: 0.8 g/kg. 70 kg person: 112–154 g/day for training.
Why divide across meals?
Muscle protein synthesis maxes out around 20–40 g per meal. More frequent, moderate protein meals optimise muscle building.
What are good protein sources?
Animal: meat, fish, dairy, eggs. Plant: beans, lentils, tofu, nuts. Mix to meet targets.
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