How much protein should you eat per meal?

The amount of protein you should eat per meal will vary person to person.

What’s more important than your protein per meal, is the overall protein you eat each day, regardless of how this is distributed in your meals.

A good starting point for your daily protein intake is 1.8g of protein per kg of lean body mass.

This would mean a 70kg individual at 20% body fat would be aiming to eat around 100g of protein per day.

To further optimise this, you can look at the distribution per meal.

To do this you would want to divide your daily protein requirements into the amount of meals you have in a day, trying to get that consistent throughout each meal.

For example, 100g of protein per day would require around 33g of protein across 3 meals, spaced out throughout the day.


This was just one of the questions covered in our latest “Let’s Talk: Nutrition” talk with Ash. Keep your eyes peeled for our next talk and if you have any questions feel free to grab Ash in the gym.