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How much protein per meal?

Reviewed 3 November 2026 · How these numbers are calculated

Aim for about 0.4 g of protein per kg of body weight per meal, at least 4 times a day: usually 25–40 g. For a 75 kg person that's about 30 g a meal and 120 g a day. The popular idea that your body can only use 20–30 g at once is wrong: bigger servings are used more slowly, not wasted, but spreading protein out is still the simplest way to hit your total.

Protein per meal by weight

Grams per meal at 0.4 g/kg
WeightPer meal× 4 meals
55 kg 121 lb20 g90 g
65 kg 143 lb25 g105 g
75 kg 165 lb30 g120 g
85 kg 187 lb35 g135 g
100 kg 220 lb40 g160 g

Can your body absorb more than 30 g of protein at once?

Yes. Absorption isn't the limit: you digest and absorb nearly all the protein you eat. The question is how much goes into building muscle in the hours after a meal. Early studies saw muscle protein building max out at about 20–25 g after exercise, which became the "30 g rule". A 2023 study gave trained men 0, 25 or 100 g of protein after a workout: 100 g produced a bigger and longer response, lasting more than 12 hours. So a large serving isn't wasted; it's used more slowly.

Why spread it anyway?

Because it's an easy way to reach the daily total, which matters most, and several protein-rich meals keep you full. A review of the evidence suggests about 0.4 g/kg at each of at least 4 meals to reach 1.6 g/kg a day, or up to 0.55 g/kg per meal for 2.2 g/kg. Many people eat little protein at breakfast and most at dinner; moving 20–30 g to breakfast is the easiest fix.

What 30 g of protein looks like

Food for 30 g of protein
FoodAmountCalories
Chicken breast, roasted95 g3.4 oz160
Tuna, light, canned in water155 g5.4 oz130
Egg, large4.8 eggs340
Greek yogurt, plain, nonfat295 g10.4 oz170
Cottage cheese, 2%285 g10.1 oz230
Tofu, firm330 g11.7 oz260
Lentils, cooked335 g11.7 oz390
USDA FoodData Central values. Calories show why lean sources make high protein easier on a diet.

Older adults: more per meal

Ageing muscle needs a bigger signal: about 25–30 g of protein per meal is advised after 65, plus strength training.

Snacks, shakes and before bed

A shake or a pot of Greek yogurt is an easy fourth serving. Some studies give protein before sleep (often casein or cottage cheese); it's a convenient extra serving rather than a magic time. Check your daily total with the protein calculator, and see how much protein a day.

Sources