Protein Per Meal Calculator

About this calculator

This calculator sets a daily protein target from body weight — commonly 1.6-2.2 g/kg for people actively training for muscle growth, versus the lower general RDA of about 0.8 g/kg — and divides it evenly across meals, since research on muscle protein synthesis suggests spreading intake in roughly 20-40 g doses per meal stimulates growth more effectively than loading it all into one or two large meals.

Strength athletes, bodybuilders, and dietitians use it to plan meal-by-meal protein rather than just a daily total, since each meal needs enough protein (and enough leucine specifically) to cross the threshold that triggers muscle protein synthesis — a meal with too little protein contributes less to that day's total muscle-building signal even if the day's grand total looks adequate.