Training-window nutrient timing
If you train fasted or want extra fuel and recovery support around a session, mark that meal as the training-window meal. The calculator gives it a modestly larger share of both calories and protein, while keeping every other meal above the protein floor. This is a convenience distribution, not a requirement: total daily calories and protein still drive most of the outcome.
Per-meal leucine threshold floor
Each meal needs roughly 2 to 3g of leucine, found in about 0.3 to 0.4 g of protein per kg of bodyweight, to meaningfully stimulate muscle protein synthesis. The table flags any meal that falls under this floor so you can shift protein from a lighter meal into a heavier one rather than spreading it too thin across many small meals.
Make the plan fit your life
If you prefer a larger dinner, train early, or work shifts, reallocate calories accordingly. The best distribution is one that supports appetite control, training, and consistent adherence over time. See muscle protein synthesis for the biology behind the per-meal floor.
Frequently asked questions
- How much protein do I need in a meal for it to count?
- Roughly 0.3 to 0.4 g of protein per kg of bodyweight (about 20 to 40g for most adults) is a practical per-meal floor for triggering a meaningful rise in muscle protein synthesis. Meals below this floor still contribute to your daily total, but spreading protein too thin across many small meals can make it harder to reach that floor consistently.
- Should I eat more around my workout?
- A larger meal in the training window, before or after, can be convenient for performance and recovery, but the daily total matters more than exact timing for most people. Use the training-window highlight as a planning aid, not a rule.
- What if I only eat 2 or 3 meals a day?
- Fewer, larger meals can still meet your daily protein and calorie targets. Check that each meal clears the per-meal protein floor below, since very few meals spread thin can leave individual meals under the threshold.