How does the Protein Per Meal Calculator work?

Daily protein target ≈ 1.6–2.2g per kg body weight for muscle building Then: Per meal = Daily target ÷ number of meals Then: MPS stimulation plateaus around 20–40g per meal for most people Then: Leucine threshold (~3g) must be reached to trigger MPS.

Can you give an example of how to use the Protein Per Meal Calculator?

Example: Input 80kg person, 3 meals gives a result of Daily target 144g → 48g per meal.

Is the Protein Per Meal Calculator free to use?

Yes — completely free with no registration, download, or subscription required. All calculations happen instantly in your browser.

How accurate is the Protein Per Meal Calculator?

Our Protein Per Meal Calculator uses verified mathematical formulas and is accurate to multiple decimal places. Results are calculated in real-time using the same methods used by professionals.

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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.

Symbol	Name	Unit	Description
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

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

References

›Protein distribution research — Areta et al 2013
›ISSN protein guidelines 2017

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Protein Per Meal Calculator

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