How Many Meals Should I Eat A Day To Build Muscle?

If you want to build muscle, your nutrition matters a lot. When it comes to building muscle, this is one of the biggest areas of discussion, too.

Many people wonder and debate about how often you should eat to build muscle. Some say it doesn't matter, while others say you should shoot for smaller, more frequent meals.

The truth is, meal frequency can make a big difference for some, and not as much for others. While having more frequent meals can be helpful, it all depends on your eating habits as a whole.

Because regardless of how many meals you eat ... Overall calorie and protein intake need to be in the right spot. We'll get into that shortly.

So, how many meals should you eat each day to maximize muscle growth? To answer that, we need to start with the basics. Let's break it down!

In This Article:

• What Is Muscle Protein Synthesis (MPS)?
• How To Turn On Muscle Protein Synthesis (MPS)
• How Much Protein Do We Need For Muscle Protein Synthesis (MPS) to Occur?
• How Much Protein Do I Need Per Day to Build Muscle?
• How Many Calories Do I Need to Build Muscle?
• Why Meal Frequency Matters
• How Many Meals Should I Eat a Day to Build Muscle?
• Other Keys for Building Muscle
• FAQs About Meals and Muscle Growth
• Final Thoughts

What Is Muscle Protein Synthesis (MPS)?

When you work out with enough intensity or resistance, you break down muscle fibers. This creates little micro tears in them that need to be repaired.

When we eat enough quality protein, our body uses the amino acids to repair and rebuild damaged muscle. This process is called muscle protein synthesis (MPS). Think of it as your body’s muscle-building switch.

This process is the opposite of something called muscle protein breakdown (MPB). Our muscles get broken down every day ... and not just from lifting weights. They’re also broken down for energy, lack of daily movement, inflammation, and more.

In order to build muscle, we have to ensure that muscle protein synthesis exceeds muscle protein breakdown. In other words, your body has to be in a state of building muscle more often than it's in a state of breakdown.

Let’s expand on how to turn muscle protein synthesis on.

How To Turn On Muscle Protein Synthesis (MPS)

To turn on MPS, we need to eat protein. That's non-negotiable.

You can’t just eat any protein to do this, though. Not all proteins are created equal because their amino acid profiles differ. 

You see, there are essential amino acids and non-essential amino acids. Essential amino acids are amino acids that our bodies cannot produce on their own. For that reason, we have to get these 9 amino acids from our diet.

The other 11 amino acids are non-essential because our bodies can produce them when we need them. It’s still important to get these amino acids in your diet, but less important than the essential amino acids.

For muscle protein synthesis to occur, your body needs all 9 of the essential amino acids present. That's why any protein that contains all 9 of the essential amino acids is considered a complete protein source. A protein's quality can be determined simply by the concentration of essential amino acids it contains.

When it comes to your protein intake, you'll want to focus on getting complete protein sources. These are mostly animal products like meat, fish, eggs, and dairy proteins like whey.

The type of proteins you eat matters, but that’s not all that matters. You also need to hit a certain threshold of protein in each meal to turn on the process of muscle protein synthesis.

How Much Protein Do We Need For Muscle Protein Synthesis (MPS) to Occur?

Some studies show you need around 20-40 grams of high-quality protein per meal to activate MPS (1). Some studies are more specific, showing you need 0.4 g of protein per kg bodyweight in a meal to do this (2).

For me, at 90 kg, that’s 36 grams of protein (90 x 0.4 = 36). There may be some variance person to person, but it’s a good goal to shoot for.

If you don’t reach the minimum amount of protein you need in a meal, you may not turn MPS on in a meaningful way. The dose does matter.

The length of time this process occurs can vary, too. When you eat more protein, you may have MPS running for a longer period of time (3). So, eating an 8-oz chicken breast will lead to a longer MPS response than eating a 4-oz one will. 

This is important to note if you go through longer periods of time without eating. In those cases, you may want a higher protein meal to hold you over until your next meal.

If you can eat whenever you want, then eating sufficient protein every 3 hours may be ideal (4). That can help you keep MPS running pretty much all day.

While this is all great to know, it’s not the most crucial factor at the end of the day. When it comes to muscle growth, the most important factors (diet-wise) are your total daily protein and calorie intake. 

How Much Protein Do I Need Per Day to Build Muscle?

When it comes to muscle growth, your daily protein intake matters a ton. Studies show that 1.6-2.2 grams of protein per kg bodyweight is what we need (2).

I always recommend people shoot for 1 gram of protein per pound of their goal bodyweight. That lines up with the research and gives you enough protein for any fitness goal. 

But how do you eat that much protein in a day? I want to weigh 200 pounds, so that means I would need around 200 grams of protein per day.

What makes this difficult for some is trying to fit it all into 2-3 meals per day. That can make for some very large meals that are harder to eat.

So in my case, I’d have to eat 67 grams of protein, 3 times per day. That, or I’d have to eat 100 grams of protein, 2 times per day.

That would be like eating an 8-12 oz chicken breast in every meal ... and that's just not feasible for most people.

So what’s the solution? Eating smaller meals more often can definitely make it easier and more realistic.

How Many Calories Do I Need to Build Muscle?

Protein is important for muscle growth, but so is the amount of calories you eat. You see, calories are just a unit of energy.

We eat/drink calories, and we burn calories. If we eat more than we burn, it’s considered a calorie surplus. That can help you gain weight if that’s what you’re after.

… But how many calories do we need to eat to build muscle? That’s the million-dollar question, and one asked by many fitness enthusiasts like yourself.

The answer isn’t as simple as you might think. It’s going to be different for each person.

Most people agree that to build muscle in a meaningful way, you need a calorie surplus. It doesn’t have to be a big one, though.

Research shows you can eat as little as 5% more calories than you burn to effectively build muscle (5).

So, if I burn 2000 calories per day, I may need an extra 100-400 calories above 2000. I would recommend starting on the lower end. That way, you can limit any unwanted fat gain as you work to build muscle.

If you feel like you're not seeing the results you want, you can always make adjustments, too. What can be hard to find out, though, is how many calories you'll need to build muscle. Here’s a good rule of thumb:

• If you get 7000 or fewer steps per day, multiply your body weight by 18

• If you get 7000-15000 steps per day, multiply your body weight by 19

• If you get 15000+ steps per day, multiply your body weight by 20

It’s not a perfect formula, but it should at least give you a good starting point. No matter where you start, you'll likely have to make adjustments over time anyway.

So, for me, I weigh 200 pounds and average 13000 steps per day. So I would multiply 200 x 19, which gives me 3800 calories.

If I follow that for 4-8 weeks, and don’t like my progress, I would adjust them up or down. 

Now, it may be hard to eat all of that food in just 2-3 meals. That would be 1267-1900 calories per meal. To be honest, I’d be miserably full eating that way.

So what’s the solution? Similar to what I said about protein, eating smaller meals more often can make it easier.

Why Meal Frequency Matters

If you only eat 2–3 meals a day, it can be tough to get all the protein and calories you need. Those meals would all be way too filling for most people.

If it works for you, then you have no need to stress. For most people, though, it’s not realistic. Eating smaller meals with sufficient protein can be much more ideal.

It’s more palatable and doesn’t make you super full. It can also set you up to actually eat the right amount of protein and calories.

I like to eat 4-6 meals with 40-50 grams of protein in each. For my lifestyle, it works. I eat every few hours, and it helps me keep muscle protein synthesis going most of the day. 

How Many Meals Should I Eat a Day to Build Muscle?

There’s no “perfect” number of meals that works for everyone. Like I said, the most important factors are getting enough protein and calories per day. 

If you can get all the protein and calories you need in 3 meals, then great. Most people will struggle with that, though. This is especially true for protein intake.

Eating smaller meals every few hours can make things a lot easier for people. Of course, so long as you’re getting enough protein in each one.

Also, there is a benefit to eating high-protein meals every few hours (4). It can help you keep the process of MPS running throughout the day.

When it comes to muscle growth, that can be very beneficial. Eating smaller meals every few hours, however, isn't as crucial as eating enough protein and calories.

If you have to eat larger meals to hit your protein and calorie goals, then that’s what you should do. Whichever strategy gets you to eat the right amount of protein and calories should be what you choose.

For me, eating 4-6 meals seems to be what works the best. It may be different for you.

Once you've found out the right number of meals that works for you, you can find out how much protein you'll need for each. You'll just take your daily protein goal and divide it by how many meals you plan to eat. You'll also do the same thing to determine how many calories you'll need at every meal.

Let me give you an example of a day for me, eating 5 meals. If I eat 200 grams of protein per day and 3000 calories per day, this is what it might look like:

9 AM Breakfast - 40g protein and 600 calories

12 PM Lunch - 40 g protein and 600 calories

3 PM Mid-Afternoon Meal -  40g protein and 600 calories

6 PM Post-workout shake - 40g protein and 350 calories

7:30 PM Dinner - 40g protein and 850 calories

I average around 600 calories and 40 grams of protein per meal. My post-workout shake only has 350 calories, so I adjust and have a little more at dinner.

No day is going to be perfect, but you can make adjustments whenever you need to. As long as you’re getting enough protein and calories in, you’ll do just fine.

Of course, you need to be lifting weights with enough intensity, but that’s a given.

Other Keys for Building Muscle

Eating correctly is not all you need to do to build muscle. To maximize results, you also need:

Intense Training – Lift heavy and use progressive overload to stimulate muscle growth.

Recovery & Sleep – Growth happens outside the gym. Aim for 7–9 hours of sleep a night and make sure to take proper rest days.

If you’re lifting right, eating right, and recovering right … Nothing can stop you from building muscle!

Frequently Asked Questions: Meals and Muscle Growth

Q: Do I Have to Eat Every 2–3 Hours to Build Muscle?

No, you do not. However, eating every 2–3 hours can help maximize muscle protein synthesis. Skipping long stretches between meals can make it harder to see optimal results.

Q: Can I Build Muscle with Only 3 Meals per Day?

Yes, if you hit your total protein and calorie goals. At the same time, spreading your protein and calories over 4–6 meals could be easier and more effective.

Q: How Much Protein Should I Eat per Meal?

Aim for at least 20-40 grams of protein per meal. I would recommend taking your protein goal and dividing it by how many meals you can eat. That can make it easier to hit your protein goal at the end of the day.

Q: What If I Can’t Eat Very Often?

You can try eating bigger meals or throwing in protein shakes to help fill in the gaps. Using a proper post-workout shake can be helpful when it comes to building muscle, too. It also counts towards your protein and calorie goals, so that’s a plus.

Q: Should I Eat Before Bed for Muscle Growth?

If you haven’t eaten enough protein or calories, then a meal before bedtime isn’t a bad idea. It can definitely help you stick to your diet and build muscle.

Q: Is It Bad to Eat Only 2 Meals a Day When Trying to Build Muscle?

Not necessarily. If you can eat all your protein and calories in 2 meals, then you should be fine. However, you may see better results splitting up your meals to eat more frequently to maintain more consistent muscle protein synthesis.

Q: Do Snacks Count As Meals for Muscle Growth?

Yes! Your snacks, including protein shakes, can count as meals. Many people throw in a protein shake or two throughout their day. This can help them hit their protein and calorie goals much more easily. Plus, it is a lot more convenient to throw in a shake than to fit in a meal at an inconvenient time.

Final Thoughts

At the end of the day, building muscle takes more than just training hard. You need to fuel your body correctly and consistently.

Training is a big piece of it, so don’t get me wrong. Just understand that your diet is equally as important, if not more important. You can’t outwork a bad diet!

I know I talked about how much protein and calories you need to build muscle. Those numbers can change over time depending on how your progress is going ... and that’s normal. 

Even bodybuilders have to adjust their diet over time. Our bodies are constantly changing, and it’s important that we know how to adjust.

It’s also important to know how to adjust your workouts. Our bodies can get used to our training, and we have to find ways to keep challenging it.

I had trouble with these things when I first got started on my fitness journey. Everyone does, and it's nothing to be embarrassed about. It's a sad truth that the topics of health, fitness, nutrition, and exercise are just not widely known.

Had I never gone to school to get my degree in exercise science, I wouldn't know many, if any of the things I know today. So if you're overwhelmed, not sure where to start, or just need more guidance ... I completely understand.

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References:

(1) Vliet SV, et al. Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients. 2018;10(2):224.

(2) Stokes T, et al. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180.

(3) Trommelen J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324.

(4) Areta JL, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319-31.

(5) Helms ER, et al. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports Med Open. 2023;9(1):102.

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