Protein and Leucine per Meal Calculator

Research on muscle protein synthesis often refers to a per-meal protein amount and to a leucine “threshold” of roughly 2–3 g per meal.1,3 This calculator turns those reference points into grams for your body weight and shows how protein source changes the amount needed for the same leucine.

Body weight (kg)
Meals per day

Is the leucine threshold real?

The commonly cited 2–3 g of leucine per meal comes from earlier dose-response tracer work and is better viewed as a practical reference point than a precise biological cut-off.3 A systematic review found that no single plasma leucine measurement reliably predicted the size of the muscle protein synthesis response after resistance exercise.4

Total protein first

Leucine is useful for comparing protein sources, but for most people it is a detail to refine after the fundamentals of adequate total protein intake and resistance training are in place.3

References

Every figure and statement in this tool is linked to a source: the original study where my article cites one, otherwise my own article on the topic. The small numbers in the text refer to this list.

  1. Schoenfeld and Aragon 2018. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr.
  2. Lynch et al. 2020. No Significant Differences in Muscle Growth and Strength Development When Consuming Soy and Whey Protein Supplements Matched for Leucine Following a 12 Week Resistance Training Program in Men and Women: A Randomized Trial. Int J Environ Res Public Health.
  3. Dr. Antti Rintanen: The Leucine Threshold: How Much Leucine You Actually Need to Trigger Muscle Protein Synthesis
  4. Wilkinson et al. 2023. Association of postprandial postexercise muscle protein synthesis rates with dietary leucine: A systematic review. Physiol Rep.

Sources

This tool is based on the articles below and the studies cited in them:

This tool is for general education. It does not interpret your own results, give personal recommendations or replace an assessment by your doctor.