How many grams of protein per meal?

Aim for roughly 20 to 40 grams of high-quality protein per meal. Research from Stuart M. Phillips at McMaster University shows that this range commonly maximizes muscle protein synthesis in young adults, while older adults often require proteins toward the upper end of that spectrum because of anabolic resistance. Robert R. Wolfe at the University of Arkansas for Medical Sciences has described a leucine threshold of about 2 to 3 grams per meal needed to trigger robust muscle protein synthesis, and that amount of the essential amino acid typically appears in 20 to 30 grams of animal-derived protein or larger portions of complementary plant proteins.

How much per meal for different bodies

Absolute grams are a convenient rule of thumb, but body size and age refine the target. Expressing per-meal intake relative to body weight gives a more personalized estimate: approximately 0.24 to 0.4 grams of protein per kilogram of body weight per meal. For a 70 kilogram adult this translates to about 17 to 28 grams at the lower end and up to 28 grams or more at the higher end. Athletes engaged in resistance training, recovering patients, and older adults often benefit from aiming toward the higher part of the range to support repair, growth, and preservation of lean mass, a point emphasized by Stuart M. Phillips in several reviews on dietary protein and muscle health.

Practical relevance, causes, and consequences

Distributing protein evenly across meals matters because muscle protein synthesis is stimulated transiently after intake and then returns to baseline, so concentrating most daily protein in one meal reduces the number of stimulatory opportunities. Insufficient per-meal protein over months and years contributes to gradual loss of muscle strength and mass, increasing risk of frailty and metabolic complications. Conversely, regular meals each providing sufficient protein support functional independence, better glucose regulation, and recovery from illness or training.

Human, cultural, and environmental nuances

Protein quality and food traditions shape how easily people meet per-meal targets. Populations relying primarily on plant proteins can meet targets through larger portions, combinations of complementary proteins, or attention to leucine-rich choices such as soy, legumes paired with grains, or nuts and seeds. Cultural meal patterns that emphasize carbohydrate-centered breakfasts may leave morning protein intake low; shifting to a breakfast with eggs, dairy, or legumes can improve daily distribution. Environmental and territorial considerations also influence recommendations: reducing total animal protein for sustainability can still meet per-meal needs when plant sources are planned for amino acid adequacy and portion size.

Implement change by aiming to include a source of high-quality protein at each meal equivalent to roughly a palm-sized portion of meat, fish, poultry, dairy, or an appropriate plant-protein combination, adjusting upward with age, activity, or clinical need. Consultation with a registered dietitian or clinician can personalize targets and help reconcile nutritional goals with cultural preferences and environmental values.