PROTEIN-PER-MEAL PLANNER
Convert your daily protein target into actionable per-meal amounts for 3, 4, or 5 meals. Ensure each meal hits the anabolic leucine threshold for adults 45+.
At 43g per meal across 3 meals, each feeding comfortably exceeds the 30g minimum leucine threshold required to overcome age-related anabolic resistance.
Example Food Portions to Hit Your Per-Meal Target
Get Coach Sharm's Expert Assessment
Enter your details and Coach Sharm's coaching team will review your results and email your tailored guidance.
Frequently Asked Questions
What is the anabolic leucine threshold?
Leucine is the primary essential branched-chain amino acid that triggers the mTORC1 pathway for Muscle Protein Synthesis (MPS). In adults aged 45 and older, anabolic resistance requires approximately 2.5g to 3.0g of leucine per meal (~30g to 40g of high-quality animal protein or ~40-45g plant protein) to initiate muscle repair.
Is eating 120g of protein in one meal effective?
While total daily protein is paramount for nitrogen balance, dividing intake into 3 to 4 boluses of 30g+ repeatedly stimulates muscle protein synthesis throughout the day, maximizing muscle preservation during fat loss.
What are practical Singapore food portions for 35g protein?
35g of pure protein equates to approximately 140g cooked chicken breast, 175g baked salmon fillet, 5 large eggs, 2 scoops of whey isolate, or 350g firm organic tofu.
Turn Your Metabolic Numbers Into Real Fat Loss
Calorie targets and macronutrient splits work when paired with structured resistance training and metabolic accountability. Explore our VIP coaching tracks: