How Much Protein Per Meal to Build Muscle?
To maximise muscle protein synthesis, aim for about 0.4 g of protein per kg of body weight per meal, roughly 25-40 g for most adults. Spreading intake across three to four such…
Calculate Your Protein IntakeEach protein-rich meal triggers a burst of muscle protein synthesis that lasts a few hours, and there is a practical ceiling to how much a single meal stimulates it. That is why spreading protein across the day generally beats loading it all into dinner.
Around 25-40 g of quality protein per meal, containing roughly 2.5-3 g of leucine, is enough to hit that ceiling for most people. Larger or very muscular individuals may need the upper end, and a pre-sleep meal can add a useful fourth feeding.
- Aim for about 0.4 g/kg per meal (25-40 g for most adults)
- Target 3-4 protein feedings per day
- Each meal needs roughly 2.5-3 g of leucine
- Spreading protein beats one large dose
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
Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.