Skip to content Protein Distribution Optimizer
For optimal muscle synthesis, satiety, and energy, it’s often better to distribute protein intake evenly throughout the day rather than in one large meal. Enter your protein intake (in grams) for each meal to check your distribution.
Enter Your Daily Protein Intake
Your Distribution Analysis
Your analysis will appear here.
Optimization Tips:
Important Note:
This tool provides a simplified analysis of protein timing. It does not determine your total daily protein needs, which depend on age, weight, and activity level. For personalized nutritional advice, consult a registered dietitian or healthcare professional.
Why Even Distribution Matters
Muscle Protein Synthesis
Your body can only use a certain amount of protein for muscle repair at once. Spacing it out provides multiple stimuli throughout the day.
Satiety and Hunger
Even protein intake helps manage hunger and cravings more effectively between meals compared to one very large protein meal.
Metabolic Health
Consistent protein intake can help stabilize blood sugar levels and support a healthy metabolism.
Common Questions
How much protein should be in each meal?
Research suggests that around 20-40 grams of high-quality protein per meal is an effective dose to maximize muscle protein synthesis for most adults. This tool helps you see how close you are to that consistent target.
What if I only eat two meals a day?
You can still use this tool. Enter your protein for your two main meals in “Meal 1” and “Meal 2”, and leave the others as 0. The tool will show that your distribution is concentrated, which is expected for that eating pattern.
Does this apply if I’m not trying to build muscle?
Yes! Even protein distribution is also highly effective for managing hunger, preventing cravings, and maintaining stable energy levels, which benefits everyone, not just athletes.
My distribution score is low. How do I fix it?
The most common pattern is low protein at breakfast. Try shifting some protein from your largest meal (often dinner) to your smallest meal. For example, add eggs, Greek yogurt, or a protein shake to your breakfast.
