Nutrition
As of 2026-04-24
How Meal Macro Split Planner works
Methodology for the Meal Macro Split Planner: formulas, coefficients, data sources, assumptions, and known limitations.
Scope
Splits daily macro targets into per-meal protein, carb, and fat breakdowns.
Formula
meal_macros = daily_macros * meal_share. Shares sum to 1.0 across meals.
Coefficients
| Parameter | Value | Note |
|---|---|---|
| Default 3-meal split | 30/40/30 | |
| Default 4-meal split | 25/30/25/20 | |
| Default 5-meal split | 20/25/20/20/15 |
Data sources
- Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. — PMID 24299050. Supports the 3–5 protein feedings per day distribution used as defaults.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. — PMID 29497353. Per-meal protein dose ceiling guidance.
Assumptions
- Daily targets are correct; the splitter does not re-derive them.
Approximation range
Protein distribution across 3–5 feedings maximizes muscle-protein-synthesis response in trained lifters.
Limitations
- Does not model micronutrients, fiber, or practical food choices.
Reproducibility
Daily 200 P, 300 C, 80 F across 4 meals at 25/30/25/20: meal 1 = 50 P, 75 C, 20 F.
Change log
- 2026-04-24: methodology page first published.
Related tools
- TDEE Calculator — Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
- BMR Calculator — Estimate basal metabolic rate and maintenance calories using Mifflin-St Jeor assumptions.
- Macro Calculator — Convert calorie targets into protein, carbs, and fat grams for your goal.
- Protein Intake Calculator — Get daily protein targets based on training level and goal.