Meal Compression Calculator

Redistribute your daily calorie and protein targets across fewer meals for time-restricted eating, with per-meal macros and a protein distribution check.

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Daily Targets

Protein per meal is high
Each meal provides ~53 g protein. Per-meal MPS response plateaus around 40–50 g for most people — a slight excess is fine but not necessary.
Meal 1 667 kcal
Protein
53g
Carbs
62g
Fat
23g
Meal 2 667 kcal
Protein
53g
Carbs
62g
Fat
23g
Meal 3 667 kcal
Protein
53g
Carbs
62g
Fat
23g
Daily totals
Cal
2,000
Pro
160g
Carbs
187g
Fat
68g

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Health & Nutrition

Meal Compression Calculator

When eating windows shrink — whether through time-restricted eating, busy schedules, or intermittent fasting — the challenge is fitting daily calorie and protein targets into fewer meals without shortchanging nutrition. This calculator redistributes totals across a chosen meal count and checks whether protein distribution is practical.

Protein distribution and muscle protein synthesis

Muscle protein synthesis (MPS) responds to each meal's leucine content rather than cumulative daily protein in a simple additive way. Most research suggests a minimum of ~0.4 g/kg per meal (roughly 20–40 g for most adults) is needed to meaningfully stimulate MPS. Per-meal amounts above ~40–50 g provide diminishing additional MPS benefit per meal, though the extra protein is still used for other body functions. Very low per-meal protein (under 20 g across 2–3 meals) may underutilise the MPS response, making higher-frequency protein distribution preferable when meal count is not constrained.

Calorie distribution within eating windows

Front-loading calories (larger earlier meals) has some support from chronobiological research suggesting that metabolism handles carbohydrate and fat more efficiently earlier in the day. However, for most people's goals the practical priority is fitting the daily total into the eating window at all, before fine-tuning meal timing. Both equal and front-loaded distributions are shown in this calculator.

Frequently asked questions

Can I eat all my protein in one meal (OMAD)?

Yes, with caveats. Studies of one-meal-a-day eating show that people can maintain lean mass even with a single protein bolus, particularly if daily protein is adequate (1.6 g/kg or more). The MPS response per gram of protein is lower above ~40 g in a single meal, but the body uses the excess protein for other anabolic and metabolic needs. Total daily intake still matters most.

 Should I compress meals or extend my eating window?

Neither approach is universally better. Meal compression suits people who find fewer, larger meals more satiating and sustainable. Extending the eating window suits those who prefer more frequent eating. Both can achieve identical macro totals and fat-loss outcomes if adherence is similar.

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