The amount of protein you should consume at each meal can vary depending on several factors, including your age, gender, activity level, and overall dietary goals. Protein is an essential macronutrient that plays a crucial role in various bodily functions, including muscle maintenance and repair, enzyme production, and immune system support. Therefore, it’s important to distribute your protein intake appropriately throughout the day to optimize its benefits.

• Daily Protein Requirements: To determine how much protein you should eat at each meal, it’s helpful to start with your daily protein requirement. On average, most adults need around 0.8 to 1.2 grams of protein per kilogram of body weight per day. Athletes and individuals engaged in intense physical activity may require more, often ranging from 1.2 to 2.2 grams per kilogram or more.
• Meal Frequency: How you divide your daily protein intake among meals depends on your meal frequency. If you typically have three main meals a day (breakfast, lunch, and dinner), it’s advisable to distribute your protein intake relatively evenly. For example, if you aim for 100 grams of protein per day, you might aim for roughly 25-30 grams of protein per meal.
• Protein’s Satiety Benefits: Protein has the added benefit of promoting satiety, helping you feel full and satisfied after a meal. Including a moderate amount of protein in each meal can help control appetite and reduce the likelihood of overeating or snacking on less healthy options.
• Protein Sources: The sources of protein you choose also matter. Lean sources of protein, such as chicken, turkey, fish, tofu, legumes, and low-fat dairy products, are excellent choices. Consider including a variety of protein sources in your diet to ensure you obtain a wide range of essential amino acids.
• Individual Variation: It’s important to note that individual protein needs can vary. Factors like age, muscle mass, activity level, and specific health goals play a role in determining your optimal protein intake per meal. Some people may benefit from slightly higher protein intake at certain meals, especially those engaged in intense strength training or endurance sports.

So use this, if you’re a 200 lbs male stick to 50 grams per meal. If you’re a 150 lbs female stick to 30 grams per meal. Then move your number around depending on your weight.