Protein Per Meal Calculator for Muscle Growth

Protein per meal calculator

Short answer

To build muscle, Schoenfeld and Aragon (2018) suggest about 0.4 g of protein per kg of body weight per meal, across at least 4 meals, with 0.55 g/kg per meal as an upper end. For an 80 kg (176 lb) person that is about 32–44 g per meal, or 128–176 g a day over 4 meals.

Last reviewed 28 October 20262 published sourcesNot medical advice

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Protein per meal by body weight
Body weight	0.4 g/kg	0.55 g/kg	Day, 4 meals
50 kg (110 lb)	20 g	28 g	80–110 g
60 kg (132 lb)	24 g	33 g	96–132 g
70 kg (154 lb)	28 g	39 g	112–154 g
80 kg (176 lb)	32 g	44 g	128–176 g
90 kg (198 lb)	36 g	50 g	144–198 g
100 kg (220 lb)	40 g	55 g	160–220 g
110 kg (243 lb)	44 g	61 g	176–242 g

Body weight

0.4 g/kg

0.55 g/kg

Day, 4 meals

50 kg (110 lb)

20 g

28 g

80–110 g

60 kg (132 lb)

24 g

33 g

96–132 g

70 kg (154 lb)

28 g

39 g

112–154 g

80 kg (176 lb)

32 g

44 g

128–176 g

90 kg (198 lb)

36 g

50 g

144–198 g

100 kg (220 lb)

40 g

55 g

160–220 g

110 kg (243 lb)

44 g

61 g

176–242 g

Where the numbers come from

Schoenfeld and Aragon reviewed studies of protein dose and muscle protein synthesis and concluded that, to maximise muscle building, people should eat 0.4 g/kg per meal across a minimum of 4 meals to reach at least 1.6 g/kg a day. Using the upper daily figure of 2.2 g/kg over the same 4 meals gives a maximum of 0.55 g/kg per meal (Schoenfeld & Aragon, 2018).

The International Society of Sports Nutrition gives a similar per-meal figure of about 0.25 g/kg of high-quality protein, or 20–40 g, spread every 3–4 hours (Jäger et al., 2017 (ISSN)).

Your daily total first

Per-meal amounts are a way to reach a daily total, which matters more. Set that total with the protein calculator, then fit it into your calories with the macro calculator.

Common questions

How much protein should I eat per meal?

Schoenfeld and Aragon (2018) concluded that about 0.4 g per kg of body weight per meal, over at least 4 meals, maximises muscle building, with up to 0.55 g/kg per meal at the top of the range. The ISSN suggests about 0.25 g/kg per meal, or 20–40 g.

Is 20–25 g of protein the most the body can use at once?

Not quite. It has been proposed that muscle building in young adults maxes out at about 20–25 g of high-quality protein per meal, but Schoenfeld and Aragon point out those findings come from fast-digesting protein given without other food. The body still absorbs larger amounts; their review's per-meal targets scale with body weight instead.

How does protein per meal add up over a day?

0.4 g/kg over 4 meals gives 1.6 g/kg a day, and 0.55 g/kg over 4 meals gives 2.2 g/kg, the range the review was built around. Fewer meals means bigger portions to reach the same total.

Sources

Figures on this page were checked against these publications on 28 October 2026.

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition. 2018;15:10. doi.org/10.1186/s12970-018-0215-1

Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14:20. doi.org/10.1186/s12970-017-0177-8

Protein per meal calculator