Hitting Your Protein Target on Two Meals a Day
If you eat just two meals a day, you can still reach a muscle-building 1.6-2.2 g per kg by having larger doses of 50-70 g per meal. A 75 kg (165 lb) person aims for roughly…
Calculate Your Protein IntakeFewer meals means each one has to carry more protein, and the good news is that larger single doses are used effectively when meals are spaced apart. Two substantial protein feedings can meet your daily target as long as the total is right.
Build each meal around a large protein source plus vegetables and quality carbohydrates and fats. If a single 50-70 g dose is hard to eat, a protein-rich snack or shake between meals is an easy way to make up the difference.
- Aim for 50-70 g of protein per meal
- Larger doses are used well when meals are spaced out
- Total daily protein is what matters most
- Add a shake if a big single dose is hard to eat
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
When cutting calories, a higher protein intake of around 1.8g to 2.4g per kilogram of body weight helps preserve muscle mass and keeps you fuller for longer.