Protein per Meal
Spreading protein into 20–40 g servings beats simply hitting a daily total. Multiply weight by grams per kilogram for the day, then divide by meals.
Your numbers
Protein a meal
28g
Protein
112g
Calories
448kcal
What it means
28 g a meal sits in the range that drives muscle synthesis well.
Formula
Protein a meal = Weight (kg) × Grams per kg ÷ Meals a day
1.6 g/kg assumes you lift. Sedentary sits at 0.8–1.0; while cutting, 1.8–2.2 protects muscle better.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| Weight (kg) (kg)The second weight you are comparing against. | 70 | 1 and up |
| Grams per kgGrams per kilogram of body weight — the usual protein yardstick. | 1.6 | 0.5 ~ 3 |
| Meals a dayHow many eating occasions a day; count snacks too. | 4 | 1 ~ 8 |
Step by step
Quick reference table
Results when only Weight (kg) (kg) changes and everything else stays put.
| Weight (kg) (kg) | Protein a meal (g) | Protein (g) | Calories (kcal) |
|---|---|---|---|
| 35 | 14 | 56 | 224 |
| 52.5 | 21 | 84 | 336 |
| 70 | 28 | 112 | 448 |
| 105 | 42 | 168 | 672 |
| 140 | 56 | 224 | 896 |
What each result means
| Result | At default values |
|---|---|
| Protein a meal (g)Protein per meal; 20–40 g drives muscle synthesis best. | 28 |
| Protein (g)Grams of protein for the day; each gram is 4 kcal. | 112 |
| Calories (kcal)Energy, in kilocalories. | 448 |
Common mistakes
1.6 g/kg assumes you lift. Sedentary sits at 0.8–1.0; while cutting, 1.8–2.2 protects muscle better.
Glossary
- Weight (kg)
- The second weight you are comparing against.
- Grams per kg
- Grams per kilogram of body weight — the usual protein yardstick.
- Meals a day
- How many eating occasions a day; count snacks too.
- Protein a meal
- Protein per meal; 20–40 g drives muscle synthesis best.
- Protein
- Grams of protein for the day; each gram is 4 kcal.
- Calories
- Energy, in kilocalories.
Frequently asked questions
Q. How is Protein per Meal calculated?
Protein a meal = Weight (kg) × Grams per kg ÷ Meals a day — Spreading protein into 20–40 g servings beats simply hitting a daily total. Multiply weight by grams per kilogram for the day, then divide by meals.
Q. Can you walk through an example?
With Weight (kg) 70kg, Grams per kg 1.6, Meals a day 4, the answer is Protein a meal 28g.
Q. What do I need to enter?
Enter Weight (kg), Grams per kg, Meals a day. The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only Weight (kg) (kg) moves the answer to Weight (kg) (kg) 35 → Protein a meal (g) 14 and Weight (kg) (kg) 140 → Protein a meal (g) 56. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
1.6 g/kg assumes you lift. Sedentary sits at 0.8–1.0; while cutting, 1.8–2.2 protects muscle better.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.