Protein per meal
Enter your weight, goal, training days and number of meals. The calculator estimates a daily protein range and divides the target across your meals.
37 g per meal meets the 30 g reference
1.83 g/kg for 4 training days. Range for cutting: 1.6 to 2 g/kg, so 128 to 160 g a day.
- Meal 137 g
- Meal 237 g
- Meal 337 g
- Meal 437 g
Find high-protein meal ideas
Browse recipes with different protein sources and ideas for adding flavour.
See the high-protein recipesHow this is calculated
Daily target = body weight × g/kg. The g/kg sits inside the range for your goal and moves up with training days (0 days = bottom of the range, 7 days = top), capped at 2.0 g/kg. Per meal = daily target ÷ meals. The 30 g reference is a comparison, not a prescription.
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med 2018;52:376-384. - 1.6 g/kg/day plateau
- Obesity Pillars, June 2025 clinical review on protein intake during weight reduction (PMC12264624). - 1.2 to 1.6 g/kg, 80 to 120 g/day absolute, avoid above 2 g/kg
- USDA FoodData Central, SR Legacy - food equivalents in the day split
Straight answers
Why 30 g per meal?+
The calculator uses 30 g as a simple comparison point. It is not a minimum that every meal must reach. Protein needs vary with body size, age, activity and health, and your daily intake matters too.
Is this per kilogram of body weight or of lean mass?+
Body weight. This tool does not adjust for body composition, so its estimate may not suit everyone. A clinician or dietitian can help set an individual target.
Where do the g/kg ranges come from?+
Morton et al. 2018 (British Journal of Sports Medicine) found gains plateau around 1.6 g/kg/day, with an upper confidence bound near 2.2 g/kg. The Obesity Pillars 2025 clinical review recommends 1.2 to 1.6 g/kg during weight reduction, 1.2 to 1.7 g/kg with strength training, an absolute 80 to 120 g/day, and says to avoid going above 2 g/kg.
Does the calculator know what I eat?+
No. It gives protein grams, not foods. The plate builder turns grams into portions using the USDA composition table.