Last updated: March 2026
Frequently Asked Questions
Why distribute macros across meals?
Distributing protein across 4-5 meals of 30-40g each maximizes muscle protein synthesis better than 1-2 large protein meals. Carb timing around workouts can improve performance. Spreading fat helps satiety.
Do I have to hit the macros exactly?
No — this is a planning tool. Real-world eating varies, and getting within 10-15% of each target is great. The distribution helps you plan portions ahead of time.
Can I use this for bulking or cutting?
Yes. Plug in your total daily macros from any macro calculator or coach and this tool splits them. The split pattern you choose (Big Breakfast, Pre-Workout Heavy, etc.) is independent of calorie goals.