Meal Protein Split Planner
Estimate a daily protein target, then turn it into realistic meal-level protein portions for muscle gain planning.
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Meal Protein Split Planner
Estimate your daily protein target from body weight, then use the result to divide protein across breakfast, lunch, dinner, and snacks instead of guessing at the end of the day.
Bodyweight times selected multiplier. A practical starting point, not sacred scripture.
What this tool does
This planner estimates a daily protein target from body weight and a chosen multiplier, then helps you think in meal-sized portions instead of one giant end-of-day scramble.
How to use it
- Enter body weight.
- Pick a multiplier that matches your training context and appetite.
- Divide the result across meals you reliably eat.
Why it matters
A daily target is easier to hit when it is split across normal meals. Saving most of it for dinner is how people invent a protein smoothie with the texture of wet drywall.
How to use the result
Use the daily gram target as a planning number. Then compare meal options by cost, convenience, and protein per serving before changing your grocery list.
Recommended next step
Use the protein cost per gram calculator to compare powders, bars, and meal options by value.
Next step
Hit Your Protein Targets With CalorieX
Get CalorieX — AI-powered calorie counter on the App Store.