Meal frequency studies have shown that the number of meals you eat each day has no impact on your metabolism or fat loss. So, instead of planning your meal frequency based on fat loss myths, decide how many meals to eat based on your total macros and what best fits your lifestyle.
If you’re short on time or are more satisfied when eating just a few large meals per day, do that. If you have more food to eat and enjoy distributing your calories over 5-6 meals and snacks, choose that option.
If you’re highly active and concerned about building and preserving as much muscle as possible, you might consider eating around 4-5 meals per day and 20-40 grams of protein per meal. Although this won’t make you lose more fat, there is some evidence that multiple protein feedings throughout the day may be slightly better for muscle growth and maintenance.
For more on this, read our FAQ on Nutrient Timing.