Protein Per Meal Calculator

About This Calculator

The Protein Per Meal Calculator evenly divides a daily protein target across a chosen number of meals and shows a body-weight-based athlete reference range for each feeding. It is designed for meal planning after you already have a daily target, not for diagnosing nutritional needs.

Methodology

Protein per meal equals the entered daily protein target divided by meals per day. For sports-nutrition context, the calculator also displays 0.25–0.40 grams per kilogram of body weight per feeding, reflecting commonly cited ranges in International Society of Sports Nutrition position stands.

Sources

ISSN Position Stand — Protein and Exercise: https://pubmed.ncbi.nlm.nih.gov/28642676/
ISSN Position Stand — Nutrient Timing: https://pubmed.ncbi.nlm.nih.gov/28919842/

Disclaimer

Sports-nutrition reference ranges are not individualized medical nutrition advice. Protein needs and safe intake can differ with age, pregnancy, kidney disease, total energy intake, training and other health factors.

Frequently Asked Questions

How is protein per meal calculated?

The calculator divides your chosen daily protein target evenly by the number of meals entered.

What does the athlete reference range mean?

ISSN position stands discuss roughly 0.25–0.40 g/kg per feeding and common absolute servings around 20–40 g for exercising adults; these are context ranges, not personal prescriptions.

Do I need exactly equal protein at every meal?

No. Equal distribution is a simple planning method. Food preferences, training schedule and total daily intake also matter.