Protein Per Meal Distributor
Spread your daily protein optimally across meals to maximise muscle protein synthesis.
How this calculator works
Enter your total daily protein target and the number of meals you eat. The calculator divides your protein evenly and checks each meal against the ~25 g leucine threshold — the minimum intake needed to maximally stimulate muscle protein synthesis (MPS) in a single feeding.
Practical advice
Aim for 3–5 meals containing at least 25–40 g of protein each. If you are eating fewer meals, ensure each one exceeds the threshold. If you are eating many small meals, you may be getting sub-maximal MPS stimulation even though your daily total looks adequate.
Frequently Asked Questions
- What is the leucine threshold?
- Leucine is the amino acid that triggers muscle protein synthesis (MPS). Research suggests you need approximately 2–3 g of leucine per meal — found in roughly 25–40 g of high-quality protein — to maximally stimulate MPS. Below this threshold, MPS is sub-maximally stimulated.
- Does meal frequency matter for muscle gain?
- Yes, to a degree. Distributing protein across 3–5 meals that each exceed the leucine threshold appears superior to the same total protein in 1–2 large meals. However, total daily protein intake matters most — meal timing is a secondary variable.
- Can I eat too much protein in one meal?
- There is no evidence that excess protein in a single meal is harmful for healthy individuals. The body can absorb all the protein you eat — the question is whether it is optimally stimulating MPS throughout the day. Very large single doses (80–100 g+) may cause gastrointestinal discomfort.
- Does the type of protein source matter?
- Yes. Animal proteins (chicken, beef, eggs, dairy, whey) have higher leucine content per gram than most plant proteins. Vegan athletes may need to target 30–40 g protein per meal to reliably exceed the leucine threshold.