Leucine ‘Trigger’ per Meal Calculator
Estimate leucine per meal and plan meal splits
How the leucine trigger works, how to read results, and simple meal splits
Quick summary
The leucine trigger per meal is a practical way to support muscle protein synthesis. Leucine is an amino acid that acts like a starter signal for building new muscle proteins. When a meal provides enough leucine, muscle protein synthesis rises more strongly than it would from a smaller amount. This Leucine ‘Trigger’ per Meal Calculator estimates leucine grams from the protein amount you enter and the food type you choose. You can change the trigger target to match your plan—many adults use about 2.5 to 3.5 grams per meal. The tool then shows whether your meal likely meets the trigger, how many extra protein grams you would need for that specific source, and a simple way to split your daily protein across meals.
What to enter
Type the protein grams in your meal, then pick the main protein source category. Different foods have different leucine density per gram of protein. Whey typically has the highest proportion, followed by dairy and egg, then most meats and fish, with many plant proteins slightly lower. Because labels and recipes vary, this calculator uses typical averages for intact foods and common isolates. If your product lists exact amino acid content, you can adjust the target or protein grams so the estimate lines up with your label.
Reading your results
The result box shows the estimated leucine grams from your meal and compares that to the trigger target you selected. If the meal is under the target, the calculator estimates how many additional protein grams of that same source would likely push you over the line. If you change the source from, for example, mixed meal to whey, you will notice that the number of extra grams needed usually falls, because whey contains more leucine per gram of protein than most mixed meals. A table below the result lists several sources and how many protein grams each would need to reach your current target, which is helpful for planning substitutions or add-ons.
Meal split planning
If you enter a daily protein total and the number of meals you prefer, the tool suggests a per-meal target to help you hit the leucine trigger at most meals. For instance, if you aim for 150 grams per day across three meals, a simple split might be three meals of about 40 to 50 grams each, depending on your sources. The idea is not perfection but coverage: a few solid, evenly spaced protein servings across the day tend to work better than one very large bolus with long gaps between smaller meals.
Practical tips
Build meals around a reliable anchor protein that comfortably reaches the leucine trigger for you—examples include a scoop of whey isolate, a bowl of high-protein Greek yogurt, eggs with a side of dairy, or a legume-plus-grain combo such as lentils and rice. If you prefer plant-forward meals, consider slightly larger protein portions or a blend of plant proteins to raise leucine density. Pair protein with fiber-rich carbs and colorful produce, and include some healthy fat to improve satisfaction. Consistency matters more than exact decimals; aim to cover the trigger at most meals you care about for muscle maintenance or growth.
Limits and context
Leucine is only one part of the growth signal. Total daily protein, total calories, resistance training, sleep, and recovery strongly influence progress. People with medical conditions, low protein needs, or special diets should personalize targets with a clinician or dietitian. Very high single doses are not required for most goals; spreading adequate protein across meals works well for many adults. The calculator is an educational estimate and does not replace professional advice.
| Category | Leucine per 1 g protein | Example foods or products |
|---|---|---|
| Whey isolate / blends | 0.12 g | Whey powders, clear whey drinks |
| Milk / yogurt | 0.10 g | Skim milk, Greek yogurt, quark |
| Egg | 0.09 g | Whole eggs, egg whites + yolk |
| Chicken / turkey / beef | 0.085–0.09 g | Grilled chicken, lean steak, minced beef |
| Fish | 0.085 g | Salmon, tuna, cod |
| Soy | 0.08 g | Tofu, tempeh, soy isolate shakes |
| Pea protein | 0.085 g | Pea isolate shakes, pea blends |
| Rice protein | 0.08 g | Brown rice protein powders |
| Beans / lentils | 0.075 g | Lentils, black beans, chickpeas |
Averages shown; brand and cooking methods shift values slightly.
References
- Leucine as a nutrient signal for muscle protein synthesis (overview of the leucine threshold concept).
- Protein dose effects on muscle protein synthesis (per-meal protein and amino acid responses).
Educational information only. Personalize targets with a qualified professional.
Leucine trigger FAQs
Is more than the trigger always better?
Going far above the trigger does not necessarily add more benefit; meeting the trigger at several meals usually works well alongside training.
Can plant-based eaters hit the trigger?
Yes. Use slightly larger protein portions or blend complementary sources (for example, soy plus pea) to raise leucine density per meal.
Do I need to supplement leucine?
Most people can meet targets with whole foods or standard protein powders. Discuss supplements with your clinician or dietitian.