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
Daily Total--
MPS Threshold (est.)--
Assessment--
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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.
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.
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.