How much protein should I eat per meal?

Research suggests 25–55 g per meal (0.25–0.55 g/kg bodyweight) for optimal muscle protein synthesis. Spreading protein evenly across 3–5 meals is better than eating it all at once.

Does meal timing matter for protein?

Total daily protein is more important than timing, but distributing protein evenly across meals does provide a small additional benefit for muscle growth.

Can my body absorb more than 30g of protein at once?

Yes — the '30g limit' is a myth. Your body can digest and use much more, but the MPS (muscle-building) stimulus plateaus at around 0.55 g/kg per meal.

Should I eat protein before or after working out?

Both work. The 'anabolic window' is much wider than once thought — as long as you eat protein within a few hours of training, you're fine.

What are good high-protein meal sources?

Chicken breast (31g/100g), eggs (6g each), Greek yogurt (10g/100g), salmon (25g/100g), tofu (8g/100g), and whey protein (25g/scoop) are all excellent options.

Protein Per Meal Calculator — Distribute Your Daily Protein

For optimal muscle protein synthesis, aim for 25–55 g of protein per meal, spread across 3–5 meals. Most adults benefit from at least 1.6 g/kg/day total protein.

Research shows that **how you distribute protein across meals** matters almost as much as how much total protein you eat. Muscle protein synthesis (MPS) is maximally stimulated by 0.25–0.55 g/kg of body weight per meal, and spreading protein evenly across 3–5 meals per day outperforms eating most of your protein in one sitting. This calculator takes your daily protein target and body weight, then recommends a per-meal distribution that maximises MPS while fitting your preferred meal schedule.

Protein Details

Goal

Daily Protein Target (g)

Don't know? Use our Macro Calculator first.

Body Weight (kg)

Meals Per Day

How to Use This Calculator

Enter your daily protein target in grams (or use our Macro Calculator first).
Enter your body weight.
Select how many meals you eat per day (3–6).
Optionally select your goal — general health, muscle gain, or weight loss.
Click Calculate to see your recommended per-meal protein amount.

Frequently Asked Questions

Methodology & Limitations

Formulas Used

The calculator divides daily protein evenly across chosen meals, then checks that each portion falls within the optimal MPS range of 0.25–0.55 g/kg body weight. If not, it adjusts meal count or flags that total protein may be too low/high for the chosen meal frequency.

Limitations

The MPS thresholds are population averages and may differ for trained vs. untrained individuals, older adults, and those in a large calorie deficit. Protein quality (leucine content) also matters and is not captured here.

Sources & Citations

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr. 2018;15:10.
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018;52(6):376-384.

Last updated: 2026-02-12Reviewed by: PhysiqueLogic Editorial Team

Medical Disclaimer: This calculator provides estimates based on published formulas and is not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your diet or exercise routine.

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