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Free tool · Nutrition

Protein per meal calculator

Total daily protein matters most, but spreading it across meals makes it easier to hit and supports muscle through the day.

Results

Protein per meal
40 g
Suggested minimum per meal
33 g
About 0.4 g/kg per meal

How to use it

  1. Enter your weight, daily target and number of meals.
  2. Check each meal reaches the suggested minimum.
  3. Fewer meals? Make each one bigger.

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FAQ

Is there a max protein per meal?

Your body uses larger servings too; the 'max 30 g' idea is a myth. Distribution is about convenience and appetite.

How many meals should I eat?

Whatever fits your day. Three to five protein feedings work well.

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