Design a meal that hits your protein target.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The High-Protein Meal Calculator works out how much protein each of your meals should carry. Enter your weight, your goal and how many meals you eat a day, and it divides the daily protein range the protein calculator gives for that goal evenly across them. That way every meal contributes properly to your daily target.
Protein at each meal supports muscle repair and growth and helps keep you full. The figure is a guideline, and your needs may vary with your activity level and goals. Use it as a starting point for meals that keep you satisfied and support your training.
Once you have your per-meal target, build meals around lean protein such as chicken, fish, eggs, dairy and legumes, with complex carbohydrates and healthy fats alongside. Hitting your protein goal regularly can support recovery and changes in body composition. For help refining your nutrition, take a free guided tour of RPM Gym.
Working out how much protein to eat at each meal, based on your body weight, your goal and how many meals you have a day. It makes your overall protein target easier to hit.
It uses the same daily range as the protein calculator, so the two never disagree, and splits it evenly across your meals. Individual needs vary, so treat it as a starting point and adjust it for your activity level and dietary goals.
Spreading protein through the day supports muscle protein synthesis, helps recovery after exercise and keeps you fuller for longer, which makes overeating less likely.
Lean sources such as poultry, fish, eggs and low-fat dairy, plus plant-based options like lentils and beans. They provide essential amino acids without much saturated fat.
Yes. Bring your per-meal figure to a free guided tour or a coaching conversation and the team can build it into a realistic training and nutrition plan, meal by meal.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.