The generator distributes your calorie target and macros across 3–6 meals. Protein is spread evenly, carbs are clustered around your workout, and fats are shifted to non-workout meals. The MPS Traffic Light shows which meals trigger a full muscle-building stimulus.
Do I need the Calorie Calculator first?
Recommended. You can enter custom macros, but the generator works most accurately with values from the Hardgainer Calorie Calculator. Transfer works automatically via URL parameters.
How many meals per day make sense?
For most hardgainers, 4–5 meals hit the sweet spot: more MPS stimuli, better calorie distribution and less food coma. The generator allows 3–6 meals.
What does the MPS Traffic Light do?
It checks whether a meal reaches the leucine threshold for a full MPS stimulus (approx. 0.3 g protein per kg). Green = full stimulus, Amber = borderline, Red = snack without anabolic stimulus.
Can I swap the suggested foods?
Yes. The gram amounts are starting values. Swap rice for potatoes, chicken for lean beef or tofu — what matters is that macros and calories stay roughly on target. Adjustments of ±10–20% are fine.
What can Pro do that the free version can't?
The free version gives you a solid basic split across 3–4 meals with protein distribution and Pre/Post-Workout Carb-Clustering. Pro gives you the full picture: 3–6 meals, MPS Traffic Light, macro timing analysis, Dark/Light PDF export and clickable insights per meal.
These tools are for general informational purposes only and do not replace medical, dietary or physiotherapeutic advice. Use at your own responsibility. Full disclaimer
