Protein Per Meal Calculator
Split your daily protein target across meals for maximum muscle protein synthesis.
Enter your values
ⓘ Live results
Results
- Protein per meal
- 34 g
- Daily protein
- 135 g
- MPS threshold dose
- 30 g per meal
- Meets the threshold?
- Yes
- Chicken breast equivalent
- 109 g cooked
- Whey scoops (25 g each)
- 1.4
- Calories from protein
- 540 kcal/day
Working
- 175 kg x 1.8 = 135 g/day; / 4 meals = 34 g
Quick answer
Muscle protein synthesis responds best to roughly 0.4 g of protein per kg of bodyweight per meal, spread over three to five meals a day.
per meal = daily protein / meals; MPS dose = 0.4 g/kg
How to use the Protein Per Meal Calculator
- 1Enter your weight and the daily protein target you are working to.
- 2Set how many meals or shakes you realistically eat in a day.
- 3Check each meal clears the leucine threshold dose of about 0.4 g/kg.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight75 kg
- Daily protein target1.8 g per kg
- Meals per day4 meals
Results
- Protein per meal34 g
- Daily protein135 g
- MPS threshold dose30 g per meal
- Meets the threshold?Yes
- Chicken breast equivalent109 g cooked
- Whey scoops (25 g each)1.4
- Calories from protein540 kcal/day
- 75 kg x 1.8 = 135 g/day; / 4 meals = 34 g
Frequently asked questions
Is there a limit to protein per meal?
You absorb it all, but the muscle-building response plateaus around 0.4 to 0.55 g/kg per meal. Extra protein is still used for energy and other tissues.
How many grams per kilogram should I target?
1.6 to 2.2 g/kg is the range supported for building or holding muscle. Higher end applies when cutting calories.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.