Protein per Meal Calculator
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Spreading protein over the day helps muscle building. Researchers suggest about 0.4 g per kg of body weight per meal over at least four meals: about 30 g per meal for a 75 kg person.
| Daily protein | 120 g (1.6 g/kg) |
| Per meal (4 meals) | 30 g |
| Research-based per-meal range for muscle | 0.4 to 0.55 g/kg = 30 to 41 g |
| Food examples for 30 g | about 96.6 g cooked chicken breast, 5 large eggs or 3 cups Greek yogurt |
Show steps
- Daily target = 1.6 g/kg × 74.84 kg = 120 g.
- Per meal = daily ÷ meals = 30 g.
- Schoenfeld and Aragon (2018) suggest about 0.4 g/kg per meal across at least four meals to maximize muscle building, up to 0.55 g/kg.
How much protein per meal?
Schoenfeld and Aragon (2018) suggest about 0.4 g/kg per meal across at least four meals to reach 1.6 g/kg a day, and up to 0.55 g/kg per meal for 2.2 g/kg a day.
Is there a limit per meal?
The body digests and uses more than 30 g at once; larger meals are not wasted, though spreading intake is a practical way to hit daily totals.
Protein foods
| Food | Protein |
|---|---|
| Chicken breast, cooked, 100 g | about 31 g |
| Large egg | about 6 g |
| Greek yogurt, 1 cup | about 20 g |
| Lentils, cooked, 1 cup | about 18 g |
| Tofu, firm, 100 g | about 17 g |
Protein per Meal Calculator quiz: 10 questions
Test yourself with 10 multiple-choice questions. Choose an answer and press Submit to see if you are right and why. Your score appears at the end.
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Frequently asked questions
How much protein should I eat per meal?
About 0.4 g/kg (roughly 25 to 40 g for most adults), over 3 to 5 meals.
Can the body absorb more than 30 g at once?
Yes. It absorbs it all; spreading intake is mainly practical.
How much protein do I need a day?
The RDA is 0.8 g/kg; active people and older adults often benefit from 1.2 to 2.2 g/kg.
Do plant proteins count?
Yes. Combine sources to cover all essential amino acids.
Is high protein safe?
For healthy kidneys, intakes up to about 2.2 g/kg are well studied.
Sources
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