Once your daily calories and protein are set, the next practical question is how to split them across meals. This tool turns your totals into clear per-meal targets.
Frequency is personal
Research shows meal frequency has little independent effect on fat loss or metabolism. The best pattern is the one that keeps you full, consistent and hitting your protein at each meal.
Protein per meal
Distributing protein into 3–5 feedings of roughly 0.4 g/kg each maximises the muscle-building signal compared to bunching it into one or two meals.
Frequently asked questions
There's no magic number — 3 to 5 meals suits most people. Choose the frequency you can stay consistent with; total daily calories and protein matter far more than meal count.
Equal meals make protein distribution easy, but weighting larger meals toward times you're hungriest (often the evening) is perfectly fine as long as daily totals stay the same.
No. The thermic effect of food scales with how much you eat, not how often. Meal frequency is about convenience and appetite control, not metabolic rate.