Get suggested meal times spread evenly across your day, based on your wake-up time, bedtime, and number of meals.
Calculate My Schedule ↓Get evenly spaced meal times based on your day.
Your total daily calories and protein drive results far more than the specific clock times you eat. Meal timing is a tool for convenience and hunger management, not a lever with an independent effect on fat loss or muscle gain.
If you train, placing a meal roughly 1-3 hours before your session and another within a couple of hours after can support performance and recovery, though the exact window is flexible and less critical than total daily intake.
A meal schedule you can follow consistently, even if it's not textbook-perfect, will outperform a theoretically optimal schedule you abandon after a few days. Build around your actual daily routine.
Treat these suggested times as a flexible starting framework, not a rigid rule. Shifting a meal by an hour for a meeting or social plan makes no meaningful difference to your results.
This calculator takes your wake-up time and bedtime, applies a small buffer (roughly 45 minutes after waking and 2 hours before bed) to define your practical eating window, then distributes your chosen number of meals evenly across that window. The result is a simple, evenly spaced schedule rather than a metabolically "optimized" one, since there's no strong evidence that a specific timing pattern outperforms another at matched total daily intake.
Meal timing research consistently shows that total daily calories and protein are the primary drivers of body composition outcomes, with meal frequency and timing acting mainly as tools for adherence, hunger management, and lifestyle fit rather than independent levers for fat loss or muscle gain. Use this schedule as a flexible starting point, not a rule to follow rigidly — shifting meals around your actual day matters more than hitting exact suggested times.
Get your daily calorie and macro targets.
Open →Find the best bedtime or wake-up time by sleep cycles.
Open →Which approach fits your lifestyle better.
Read →Step-by-step guide for beginners.
Read →