Want to know exactly how much protein you should eat in each meal? Use our free Protein Per Meal Calculator to divide your daily protein target across your meals. Whether you’re bulking, cutting, or just eating on a budget, this tool helps you stay on track without overthinking your nutrition.
Protein Per Meal Calculator
How This Protein Per Meal Calculator Works
This calculator helps you divide your daily protein goal by the number of meals you eat per day. It’s a simple way to make sure you’re getting enough protein consistently throughout the day — without guesswork.
For example, if you need 120 grams of protein per day and eat 4 meals, the calculator will suggest 30 grams of protein per meal.
To help you visualize that amount, we also show real food equivalents, like:
- 🥚 Eggs (approx. 6g of protein per egg)
- 🥣 Cooked lentils (approx. 9g of protein per cup)
It’s a practical tool for meal prep, fat loss, muscle gain, or simply budgeting your protein on a tight grocery bill.