Meal Planner & Macro Splitter
Evenly distribute your daily protein across meals and compare macronutrient presets for your goal.
Meal Distribution Splitter
Divide your daily protein target evenly into meals.
Based on your calculator target: 154 g/day(recalculate)
Macronutrient Distribution Presets
Calculated from your target: 154 g/day
Key Protein Guidelines
Core principles to optimize your daily protein results.
30g–40g Per Meal
Aim for 30g to 40g of protein per meal to reach the leucine threshold that triggers muscle repair.
Consistency First
Hitting your overall daily target is more important than perfect meal timing around workouts.
Stay Hydrated
Higher protein intakes are best paired with adequate fluids. Use the calculator’s weight-based hydration estimate rather than a fixed daily liters target.
Scientific References
Every protein target, ratio, and guideline on this site is grounded in peer-reviewed research and authoritative position stands. Here are the key sources behind the calculator.
- 1
Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. View study →
Supports the 1.6–2.2 g/kg/day recommendation for muscle gain — gains in fat-free mass plateau at ~1.6 g/kg/day.
- 2
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. View study →
Supports daily protein of 1.4–2.0 g/kg for exercising adults and 20–40 g per serving (700–3000 mg leucine) to maximize muscle protein synthesis.
- 3
Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543–568. View study →
Supports the ACSM athletic protein range of 1.2–2.0 g/kg/day shown in the guidelines card.
- 4
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press; 2005. View study →
Source of the 0.8 g/kg/day RDA baseline and the 10–35% Acceptable Macronutrient Distribution Range for protein.
- 5
Hébuterne X, et al. (via Wolfson et al.) — Leucine threshold and muscle protein synthesis: the 2.5–3.0 g leucine per meal reference for triggering muscle protein synthesis. View study →
Supports the leucine-per-serving threshold referenced in the food database quality ratings.
- 6
Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247. View study →
Source of the Mifflin-St Jeor equation used to estimate BMR in the results dashboard.
- 7
Helms ER, Zinn C, Rowlands DS, Brown SR. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Sports Med. 2014;44(8):1173–1186. View study →
Supports the higher 1.8–2.2 g/kg/day protein range used for fat loss / cutting goals.
These references are provided for informational purposes and do not constitute medical advice. Individual protein needs vary; consult a registered dietitian or physician for personalized guidance.