Last updated: March 2026
Frequently Asked Questions
How should I split my macros across meals?
There's no single correct answer, but common approaches work: Even Split distributes macros equally; Bigger Dinner suits people who prefer less food in the morning; Bigger Breakfast supports early-day training; Pre-Workout Heavy front-loads carbs before a workout meal. The right split is the one you can adhere to consistently.
Does meal frequency matter for fat loss?
Research shows total daily intake matters far more than meal frequency. Whether you eat 3, 4, 5, or 6 meals, the body's energy balance and muscle protein synthesis are similar if protein is distributed reasonably across the day. Pick the frequency that makes adherence easy for you.
How much protein per meal?
Research suggests 0.4-0.55g protein per kg of bodyweight per meal maximizes muscle protein synthesis (MPS). For a 75kg person, that's 30-41g per meal. Spreading protein across 4-5 meals often yields better MPS than cramming it all into 2 meals.
Can I save my plan?
Yes — click 'Save as my plan' and it's stored in your browser's localStorage. Load this tool on the same device and browser and your plan auto-restores. Use the Print button to export a PDF.
What's the calorie math?
Protein = 4 cal/g, Carbs = 4 cal/g, Fat = 9 cal/g. The tool calculates calories per meal automatically from your distribution.