Protein Per Meal: 90 kg, 5 Meals a Day
A 90 kg person eating 5 meals a day should aim for approximately 36–45 g of protein per meal.
How to use this tool
- Enter body weight and meals per day in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your protein per meal and the full breakdown beneath it.
Calculate your per-meal protein target with 5 eating occasions a day at 90 kg.
Frequently asked questions
- Why does leucine matter?
- Leucine is the branched-chain amino acid (BCAA) that acts as the primary trigger for muscle protein synthesis. You need approximately 2–3 g of leucine per meal to activate MPS, which corresponds to roughly 25–35 g of high-quality protein.
- Is more protein per meal wasted?
- Not necessarily — excess amino acids are used for energy or other processes. However, the marginal benefit to muscle building from additional protein per meal plateaus after ~40–50 g for most people.