how often and when should one eat

There isn’t one required meal count. A practical approach is to eat two to four times a day, at regular times that fit your active schedule. 1 2

If you choose time-restricted eating, aim for a consistent roughly 8-hour eating window as a general target. Avoid calories for at least the first hour after waking and for the two to three hours before bed; a practical window might be around 10 a.m.–6 p.m. or noon–8 p.m. The ideal timing is earlier/middle of the day, but fit it to your life and keep it reasonably regular. 3 4 5

If maintaining or building muscle is a priority, the discussion notes that having protein earlier in the day may help; personal schedules and needs can differ. 6