Free Tool
Protein-Per-Meal Optimizer
Total daily protein matters, but so does distribution. Each meal should hit 0.4 to 0.55 grams per kilogram of bodyweight to fully trigger muscle protein synthesis. Enter your numbers and we will tell you whether your current split lands in that window.
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Your protein plan
Your current split
4 meals at 45 g each (0.551 g/kg per meal). Outside the optimal range.
Per-meal protein exceeds 0.55 g/kg. Above this point the extra protein still counts for daily totals but adds little to that meal's MPS response. Spread it across 5 meals for better stimulation across the day.
Per-meal breakdown
Optimal band: 0.4 to 0.55 g/kg per meal (Schoenfeld & Aragon 2018).
| Meal | Protein | g/kg | MPS trigger |
|---|---|---|---|
| Meal 1 | 45 g | 0.551 | Above cap |
| Meal 2 | 45 g | 0.551 | Above cap |
| Meal 3 | 45 g | 0.551 | Above cap |
| Meal 4 | 45 g | 0.551 | Above cap |
Recommended split
Capped at 0.55 g/kg per meal. Requires 5 meals.
Meal 1
36 g
0.441 g/kg
Meal 2
36 g
0.441 g/kg
Meal 3
36 g
0.441 g/kg
Meal 4
36 g
0.441 g/kg
Meal 5
36 g
0.441 g/kg
Log meals and auto-track if you hit your per-meal target
Zealova flags meals that miss the leucine threshold and suggests easy add-ons (whey, Greek yogurt, egg whites) to bring them into range.
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Methodology + Sources
- Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? JISSN 15:10.
- Moore DR et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis. AJCN 89(1):161-8.
- Macnaughton LS et al. (2016). The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiol Rep 4(15):e12893.
- Areta JL et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol 591(9):2319-31.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
Is the 40g per meal cap real?+
The original 20-30g cap was based on a 2009 Moore study using whey alone after leg exercise. A 2016 Macnaughton trial using whole-body resistance training showed 40g produced a greater MPS response than 20g. The current consensus: 0.4 to 0.55 g/kg per meal is the dose that maximally stimulates MPS. Above that, extra protein still counts toward daily totals but adds little to that meal's anabolic response.
Does meal timing actually matter for muscle?+
Total daily protein is the dominant variable. Distribution is secondary, but not negligible. The Areta 2013 trial showed 4 meals of 20g each beat 8 meals of 10g or 2 meals of 40g for 24-hour MPS, even when total protein was matched. Spreading protein into 3 to 5 well-dosed meals is a free upgrade if you can do it.
What about pre-sleep protein?+
A 30 to 40 gram casein-rich serving before bed extends MPS through the overnight fast. This is one of the rare cases where timing produces a measurable advantage over even distribution. Include it as your last "meal" in this calculator if you eat it.
Does this apply if I am not lifting?+
The MPS response is much smaller without resistance training, so per-meal optimization matters less. For sedentary adults, hitting 1.0 to 1.2 g/kg per day in any reasonable distribution is fine.
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