Proteína por refeição
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
0.35g/kg/dia / refeições
About this calculator
The Protein per Meal calculator helps determine the ideal amount of protein to consume per meal, based on body weight and daily meals. The formula used is 0.35g of protein per kilogram of body weight per day, divided by the number of meals. This results in a range of 20-40g per meal, which is ideal for stimulating muscle protein synthesis.
This tool is particularly useful for people aiming to build muscle, maintain physical health, or follow a balanced diet. For example, a 70kg individual with 4 daily meals should consume about 6.1g/kg/day (70 × 0.35 = 24.5g/day; 24.5 ÷ 4 = 6.1g per meal). Values may vary depending on goals (intense exercise, recovery, etc.).
It is important to note that this calculation is a general guideline. Individuals with specific needs (such as athletes, seniors, or those with medical conditions) should consult a nutritionist. Additionally, the quality of protein sources (eggs, meat, legumes) and meal timing also influence outcomes.
Frequently asked questions
Why does protein per meal range between 20-40g?
This range is based on studies showing that 20-40g per meal optimizes muscle protein synthesis, depending on body weight and physical activity levels.
How many daily meals should I consider?
Aim for the number of meals where you plan to consume protein. Those training regularly may choose 4-5 daily meals for better distribution.
Should I adjust the calculation if I exercise intensely?
Yes. Athletes or active individuals may increase daily intake to 1.2-1.7g/kg and adjust meal distribution accordingly.
Are plant-based protein sources as effective as animal ones?
Yes, when combined properly (e.g., beans + rice) to form complete proteins. However, some plant sources have lower bioavailability.
Can I use this calculator with medical restrictions?
Not without professional guidance. People with kidney issues, for example, require controlled protein intake.