Protein supports muscle maintenance, recovery, and satiety. Instead of consuming most protein in one meal, spreading it across meals can improve appetite control and consistency.

A balanced pattern might include moderate protein at breakfast, lunch, and dinner, with smaller amounts in snacks if needed. This keeps energy steady and reduces late day cravings.

You do not need complex tracking. Choose a protein source at each meal, then pair it with vegetables and a reasonable portion of carbs or fats.

The intake plan in the calculator can help you distribute daily calories across meals, which makes protein planning easier.