How Much Protein Per Meal Is Ideal?


Protein requirements depend on a number of factors including gender, age, physical activity levels and health status to name but a few. When aiming to consume enough protein a day, many people will quite rightly look at their protein requirements in accordance to their bodyweight. The rule of thumb for protein intake is approx. 1-2g protein per kg bodyweight per day for an average person, and up to (or around) 2-3g per kg body weight for an elite athlete/ body builder, but this isn’t always how people want to look at it…

Instead, some people prefer to gauge it according to each meal they consume. So if we say you consume 6 meals a day (this is considered optimal), then each meal should contain around 0.4-0.5g protein per kg bodyweight e.g. a 70kg male should therefore look to consume 28g – 35g protein per meal equating to approx. 168- 210g protein per day (equating to approx 2.4- 3g per kg body weight).

This, according to the International Society of Sports Nutrition (ISSN), is optimal to maximise any theoretical benefits of nutrient timing and frequency. Remember, a protein shake delivers around 25g protein per serving, making it an ideal protein dense mid-meal snack.


Helms, E, R., Aragon, A, A., Fitschen, P, J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Retrieved 7th November, 2014, from

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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