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Protein Per Meal Calculator

Work out your daily protein goal and how much to eat per meal to hit it.

How it is calculated

The daily target is body weight times the grams of protein you choose per kilogram, and that total is divided evenly over the meals. daily protein (g) = weight (kg) × g per kg and protein per meal (g) = daily protein ÷ meals. Weight must be in kilograms and above zero. If you leave the g-per-kg field empty or enter 0, the tool uses 1.6. If meals is empty or below 1, it uses 4, and a fractional number of meals is cut down to a whole number, so 3.9 counts as 3. Both results are rounded to whole grams. The split is always equal: the tool does not make a bigger meal for training days or account for snacks.

Worked example

An 80 kg person uses 1.6 g per kg and eats 4 meals a day. Daily target: 80 × 1.6 = 128 g of protein. Per meal: 128 ÷ 4 = 32 g. If the same person eats only 3 meals, the daily target stays at 128 g but each meal becomes 128 ÷ 3 = 42.67, shown as 43 g. Raising the factor to 2.0 g per kg would lift the daily total to 160 g and the per-meal amount to 40 g with four meals.

Try this example →

Common mistakes

  • Entering body weight in pounds. The field expects kilograms, so 176 lb typed as 176 gives a target of 282 g instead of about 128 g.
  • Confusing grams of protein with grams of food. The result is protein itself, so 32 g of protein is not 32 g of chicken.
  • Typing 0 or leaving the per-kg field empty and expecting a zero target. The tool falls back to 1.6 g per kg.
  • Counting snacks and shakes as extra meals without noticing that the split stays equal, so each meal gets a smaller share.
  • Entering a fractional number of meals. 3.5 is cut down to 3, which raises the per-meal figure.

Sources

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.

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Comments (1)

  • Editorial team

    The daily total is the number that matters; the per-meal split is just arithmetic. At 70 kg and 1.8 g per kg the target is 126 g, which comes to 42 g per meal over 3 meals but only 25 g over 5 meals. Real days are uneven, so a snack-heavy day does not mean you missed anything. Anyone with kidney disease should ask a clinician before raising intake. How many meals do you usually eat, and what per-kilogram figure did you start from?

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