Meal Timing Calculator

When you eat can be as important as what you eat. This calculator generates a personalised meal timing schedule based on your daily routine, workout times, and preferred eating pattern (3 meals, 5 small meals, or intermittent fasting). Align your nutrition with your circadian rhythm and training for better energy, digestion, and performance.

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Wake Time

Bed Time

Include workout in schedule

Eating Pattern

Primary Goal

About meal timing

Meal timing interacts with your circadian rhythm, the internal clock that regulates metabolism, hormone release, and energy levels. Eating at consistent times can improve digestion, blood sugar control, and sleep quality. This tool provides general guidance based on your schedule and goals. Individual needs vary based on activity level, health conditions, and personal preferences. Consult a registered dietitian for personalised nutrition advice.

Meal Prep

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Frequently Asked Questions

Does meal timing matter?

Research suggests that eating in alignment with your circadian rhythm — more calories earlier in the day — can improve metabolic health, weight management, and sleep quality. Pre- and post-workout nutrition timing also affects performance and recovery.

How long before a workout should I eat?

A full meal 2-3 hours before exercise is ideal. A lighter snack can be eaten 30-60 minutes before. After exercise, eating within 30-60 minutes helps replenish glycogen and supports muscle recovery, especially if you train hard.

Is it bad to eat late at night?

Eating close to bedtime can impair sleep quality and may be associated with weight gain. Research suggests finishing your last meal at least 2-3 hours before bed. However, a small protein-rich snack before bed can support overnight muscle recovery.

How many meals per day is optimal?

There is no single best number. Both 3 meals and 5-6 smaller meals can work well depending on your preferences, schedule, and goals. Total daily intake matters more than meal frequency for most health outcomes. Consistency matters most.

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