Split protein intake across meals.
Splitting protein across the day is not just division, because each feeding has a threshold below which the muscle-protein-synthesis response is blunted — roughly 0.4 g per kg of body weight per meal. The daily target is set from body weight, then shared across main meals with snacks weighted at half a meal, so a plan with three meals and a snack allocates in 3.5 parts rather than 4. The verdict compares the resulting per-meal figure against that threshold so you can see whether the split, not just the total, works.
Daily target
Daily protein = body weight x grams per kg
Per feeding
Per main meal = daily protein / (main meals + snacks x 0.5); a snack gets half a meal's share
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
For general health, the daily total dominates. For building or preserving muscle, evidence favours three to four feedings each clearing roughly 0.4 g/kg over the same total delivered in one or two large meals.
Because a realistic protein snack — yoghurt, a shake, a handful of nuts with cheese — lands near half a main meal's protein. If your snacks are as large as your meals, raise the meal count instead.