Meal planner — split your calories into meals.

Set your daily calorie and macro targets first, then divide them across the number of meals you actually eat. A simple, honest split gives your main meals — breakfast, lunch, and dinner — a larger share and any snacks a smaller one, so the percentages add up to 100. This planner does exactly that: pick 3 to 6 meals and it hands each meal its own calorie, protein, carb, and fat target.

Whatever fits your day and keeps you full. Research on meal frequency shows total daily calories and protein matter far more than how many meals you split them into — three, four, five, or six all work. Fewer, bigger meals suit people who prefer to eat large; more, smaller meals suit grazers and anyone spreading protein out. Pick the number you can hold to every day.

For weight loss, meal timing barely moves the needle — a calorie deficit drives fat loss whether you eat two meals or six. For muscle, spreading protein across three to five feedings of roughly 0.4 grams per kilogram each can modestly help muscle protein synthesis, but the daily protein total still does most of the work. Consistency over the week beats perfect timing on any single day.

Aim for a similar amount at each main meal so muscle protein synthesis is stimulated several times a day — often around 0.4 grams per kilogram of body weight per meal, or roughly 30 to 45 grams for most people. This planner weights larger meals to carry more protein and snacks to carry less, but you can even it out; the daily protein total is what matters most.

Start from per-meal targets like the ones this planner generates, then build each meal around a protein source first, add carbs to fuel training and fill energy, and let fat round out the rest. Track what you eat against each target and adjust portions until the day lands within about 5 to 10 grams of each macro. Over a week the small misses average out.

Both work — the split here is a sensible convention, not a formula. Weighting breakfast, lunch, and dinner heavier than snacks matches how most people naturally eat, but an even split across meals is just as valid, especially if you want equal protein doses. Treat the numbers as a starting template and flex real portions by 5 to 10 grams to fit real food.