Protein per Meal Calculator
Calculate how much protein to eat per meal based on your daily target and number of meals.
Includes food equivalents.
Protein per Meal
Protein distribution across meals matters for muscle protein synthesis. Research suggests 20–40g per meal is optimal for most people.
Protein per Meal = Daily Target / Number of Meals
Daily protein targets by goal:
- Sedentary adult: 0.8g per kg body weight
- Active adult: 1.2–1.6g per kg
- Muscle building: 1.6–2.2g per kg
- Fat loss (preserve muscle): 1.8–2.4g per kg
Protein content of common foods (approximate):
- Chicken breast (6 oz): 42g
- Salmon fillet (6 oz): 34g
- Greek yogurt (1 cup): 15–20g
- 3 eggs: 18g
- Tofu (1 cup): 20g
- Whey protein scoop: 25g
- Lentils (1 cup cooked): 18g
Timing tip: Space meals 3–5 hours apart for optimal muscle protein synthesis.