Protein per Meal Calculator
Protein per Meal Calculator
Spreading protein across meals appears more useful for muscle protein synthesis than one large serving. Calculate the grams per meal.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
0.4 g/kg is a common upper range per meal for adults who lift. For 70 kg that is 28 g.
Per meal = daily protein ÷ meals Comparison = 0.4 × weight
Reference table
| Weight | 0.4 g/kg |
|---|---|
| 55 kg | 22 g |
| 70 kg | 28 g |
| 85 kg | 34 g |
How should you read the result?
Kidney disease uses a different protein target. This page only splits meals; it is not a medical protein cap.
Frequently asked questions
How much protein per meal?
About 20–40 g for most adults, or 0.3–0.4 g/kg. Extra protein is not wasted; it is oxidized or used elsewhere.
Does protein at night help?
The daily total and training matter more. A pre-bed serving is one way to finish the total.
Is plant protein the same?
The split uses the same formula. Variety completes the essential amino acids.
Where do I get the daily total?
From the Protein Calculator, then split it here.