Transparent calculator · Protein 1.1
Protein per Meal Planner
Turn an active-adult daily protein range into a practical three-to-six-meal distribution.
Purpose
What this tool is for
Use this to plan a food-first daily range and see what an even split would look like without treating every meal as a test.
Audience
Who it is for
Generally healthy adults doing recreational endurance, mixed or resistance training.
Input glossary
What each field means
| Input | Unit or choice | Why it matters |
|---|---|---|
| Body weight | kg or lb | The selected planning factors are multiplied by kilograms. |
| Training context | mixed/endurance or resistance | Selects a conservative range within sports-nutrition guidance. |
| Eating occasions | 3–6 | Divides the daily range evenly as a planning example. |
Method · Protein 1.1
The formula or decision logic
Mixed or endurance training: 1.2–1.6 g/kg/day. Resistance training: 1.4–2.0 g/kg/day.
Even meal range = daily range ÷ number of eating occasions. The division is optional organisation, not an absorption limit.
References support the method or context; they do not validate an individual result. See the sources.
Worked example
Example, not a recommendation: Alex’s four-meal plan
- Alex weighs 70 kg, selects resistance training and plans four eating occasions.
- 70 × 1.4–2.0 = 98–140 g/day.
- 98–140 ÷ 4 = 24.5–35 g per occasion.
Interactive calculator
Plan the daily range
Nothing you enter is sent to our server. Calculation happens in this browser.
Logged meal comparison · Comparison 1.0
Which meal contributes your protein?
A large meal by calories does not have to be your largest source of protein. Compare each meal’s share of the calories and protein you enter, on the same 0–100% scale.
Use values for the same eaten portion, after any serving adjustment. Leave an unknown value blank; enter 0 only when zero is known. Nothing you enter is sent to a server or saved by this tool.
Enter your meals and compare, or load the labelled synthetic example. Unknown values stay unknown.
How this comparison works
We add known values separately for calories and protein. A column gets percentage bars and a largest contribution only when every entry in that column is known and its total is positive. Ties are displayed together. Changing an entry clears the previous result so it cannot describe an older set of meals.
This question came from checking how contributions were stored in Nutrinaut food logs. Logging times and groups are not verified meal times, so the comparison uses the meal names and portions you enter. It does not judge nutritional adequacy, meal timing, health or outcomes.
Comparison 1.0 · 15 October 2026 · Author: Eugene Blago. The Protein 1.1 daily range above is unchanged. Read the worked example and checking steps.
Limitations
What the result cannot tell you
- Population ranges cannot account for clinical conditions, energy availability or individual food preferences.
- More protein is not automatically better.
- Food labels and recipe values vary.
- The tool does not prescribe supplements, leucine or bodybuilding-cut protocols.
Questions specific to this tool
Frequently asked questions
Is more protein always better?
No. The range is a planning reference; going above it does not guarantee more adaptation and may be unsuitable in some medical contexts.
Must protein be eaten immediately after training?
No narrow window applies to most recreational sessions. Daily intake and a normal post-training meal are usually more useful planning anchors.
What if breakfast is low in protein?
An even split is not mandatory. You can move some of the planned amount to meals that better fit your appetite and routine.
Can plant foods meet the range?
They can contribute substantially. Variety, total intake and the specific foods used matter; verify recipe and package values.
Who should seek individual advice first?
Anyone with kidney or liver disease, pregnancy, a prescribed diet, eating-disorder recovery or another condition affected by protein intake.
Evidence and official references
Sources
Nutrition and Athletic Performance
Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM · 2016
Supports: Active-adult protein ranges and meal contextInternational Society of Sports Nutrition position stand: protein and exercise
ISSN / PMC · 2017
Supports: Protein ranges used for exercising adultsExercise and Athletic Performance: Health Professional Fact Sheet
NIH Office of Dietary Supplements · Current
Supports: Athlete protein range and scopeFound a numerical or source issue? Send a correction with the page URL.