Your eating window determines how many meals you have time for—and how to split calories and protein across them. Enter your daily targets and fasting schedule below. The planner suggests a starting split you can adjust based on hunger and training.
Suggested splits are starting points—not rules. Shift calories toward the meal after training if you lift. If you need a calorie target first, use our Calorie Calculator. Not medical advice.
Related tools & guides
Need protein targets? See How Much Protein Do You Need Per Day? and Weekly IF Plan for Beginners.