PROTEIN PER MEAL
CALCULATOR
How much protein should you eat per meal to maximize muscle protein synthesis?
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Protein Per Meal
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Grams Per Meal
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MPS Threshold (est.)--
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Protein Intake Reference
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Protein Distribution and Muscle Protein Synthesis
Research suggests that muscle protein synthesis (MPS) — the process of building new muscle tissue — is maximized at approximately 0.4g of protein per kg body weight per meal, with some studies suggesting the upper limit may be closer to 0.55g/kg. Spreading protein intake across 3–5 meals throughout the day tends to produce greater MPS stimulation over 24 hours compared to consuming the same total in fewer, larger meals.
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Built by Ren Martin
Sports coach · 20+ years in fitness · Used this calculator personally
Frequently Asked Questions
How much protein can the body absorb per meal?
The body can absorb protein from any single meal — there is no hard cap. However, the rate of muscle protein synthesis appears to plateau at approximately 0.4–0.55g protein per kg body weight per meal. Additional protein beyond this in a single sitting is used for energy or other metabolic processes rather than additional MPS stimulation.
Is there a limit to how much protein the body can use per meal?
Research suggests muscle protein synthesis is maximally stimulated by approximately 20–40g of high-quality protein per meal, with larger individuals at the higher end. However, protein consumed beyond this threshold is not wasted — it is used for other metabolic functions, converted to energy, or stored. A 2023 study suggested that consuming up to 100g of protein in a single meal may result in slower but extended muscle protein synthesis, challenging the older 'ceiling' model.
What is the best protein source to eat after training?
High-leucine, rapidly digested proteins are most effective at stimulating muscle protein synthesis post-exercise. Whey protein isolate, eggs, chicken breast, and tuna are all excellent options due to their high leucine content and fast digestion speed. For plant-based athletes, soy protein has the most complete amino acid profile and closest leucine content to animal sources.
How many protein meals should I eat per day?
Research generally supports 3–5 protein-containing meals per day for optimal MPS over 24 hours. Intermittent fasting approaches that compress eating windows do not necessarily impair total MPS if total daily protein targets are met.