Protein Per Meal Calculator
Split your daily protein target across meals for maximum muscle protein synthesis.
Enter your values
Enter the body weight in kg.
Enter the daily protein target in g per kg.
Enter the meals per day in meals.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- 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
At a glance
| What it does | Split your daily protein target across meals for maximum muscle protein synthesis. |
|---|---|
| Category | Health |
| Inputs needed | Body weight, Daily protein target, Meals per day |
| Main output | Protein per meal |
| Formula | per meal = daily protein / meals; MPS dose = 0.4 g/kg |
| Cost | Free — no sign-up, no download |
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.
Inputs explained
- Body weight(kg)
- Enter the body weight in kg.
- Daily protein target(g per kg)
- Enter the daily protein target in g per kg.
- Meals per day(meals)
- Enter the meals per day in meals.
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.
What do I need to enter into the Protein Per Meal Calculator?
Just 3 values: body weight, daily protein target, meals per day. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Protein Per Meal Calculator work out the 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. It applies the formula per meal = daily protein / meals; MPS dose = 0.4 g/kg and shows the working so you can check each step by hand.
Is the Protein Per Meal Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.