Protein Per Meal Calculator
Body Weight
Unit
Meals per Day
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.
- 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
80kg person, 3 meals=Daily target 144g → 48g per meal
70kg person, 4 meals=Daily target 126g → 31.5g per meal
60kg person, 5 meals=Daily target 108g → 21.6g per meal
| Body Weight | Daily Target | 3 Meals | 4 Meals | 5 Meals |
|---|---|---|---|---|
| 60 kg | 108g | 36g | 27g | 22g |
| 70 kg | 126g | 42g | 32g | 25g |
| 80 kg | 144g | 48g | 36g | 29g |
| 90 kg | 162g | 54g | 41g | 32g |
| 100 kg | 180g | 60g | 45g | 36g |
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