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Protein Distribution Formula:
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The UK Meal Protein Calculator helps distribute your daily protein intake evenly across three meals. This approach supports muscle protein synthesis throughout the day and promotes better nutrient absorption.
The calculator uses a simple formula:
Where:
Explanation: This calculation divides your total daily protein requirement equally among breakfast, lunch, and dinner.
Details: Distributing protein intake evenly throughout the day helps maximize muscle protein synthesis, maintains satiety, supports metabolic health, and prevents muscle loss, especially important for active individuals and older adults.
Tips: Enter your total daily protein target in grams. The calculator will automatically divide this amount by 3 to give you the recommended protein intake per meal.
Q1: What is the recommended daily protein intake in the UK?
A: The UK Reference Nutrient Intake is 0.75g of protein per kilogram of body weight per day for adults. Athletes and older adults may require more (1.2-2.0g/kg).
Q2: Should I consume protein at every meal?
A: Yes, distributing protein intake across meals is more effective for muscle protein synthesis than consuming most protein in one meal.
Q3: What are good protein sources for UK diets?
A: Lean meats, fish, eggs, dairy, legumes, tofu, quinoa, nuts, and seeds are all excellent protein sources commonly available in the UK.
Q4: Is this calculator suitable for vegetarians/vegans?
A: Yes, the calculator works regardless of protein source. Vegetarians and vegans may need to combine different plant proteins to get all essential amino acids.
Q5: Should I adjust for exercise?
A: Yes, active individuals typically need more protein. Adjust your daily total based on activity level, then use the calculator to distribute it across meals.