THRYVE · NUTRITION

Lifting? It's not just how much protein — it's per meal.

Hitting a daily total is only half the game. Your muscles switch on repair when a meal clears a leucine threshold (~25–30 g of complete protein), and they can only use so much in one sitting — so how you spread and time it matters. Tell us your body, phase, and whether today's a lifting or rest day, and we'll give you a per-meal target, training-day vs rest-day totals, and when to eat around your workout.

Protein per meal

—g

Enter your weight to estimate it.

Daily target

—

Pick your goal below.

About you & your training

A few honest inputs make this yours, not a generic rule of thumb.

Body weight

Units

Your main goal right now — your phase

Today is a…

Meals + snacks per day

Protein now (g/day, optional)

Anything we should know? A kidney conditionProtein needs there are set by your care team, not a calculator. Pregnant or breastfeedingNeeds shift — follow your prenatal provider. On a GLP-1 / eating much lessProtein matters more to protect muscle.

Get the lifter's protein playbook

Protein per common food, how to spread it across the day, what "per meal" really means for muscle, and easy ways to hit your number on a busy training day. No spam.

General educational estimate, not medical advice. Protein needs vary with training, health, and medications; kidney disease, pregnancy, and some conditions change them — consult a healthcare provider or registered dietitian. This tool does not diagnose, treat, cure, or prevent any condition, and makes no muscle-gain or weight-loss promises. Targets use widely cited ranges: ~1.6–2.2 g/kg/day for building or preserving muscle, spread across meals near the ~0.4 g/kg-per-meal muscle-protein-synthesis range.

These statements have not been evaluated by the FDA.