Meal Calorie Calculator
Split a daily calorie target across meals and snacks by the percentages you choose, with optional protein, carbs and fat per meal.
Result…
How it's calculated
Meal calories = daily calories × meal % ÷ 100 Protein g = meal kcal × protein % ÷ 4 · Carbs g = meal kcal × carbs % ÷ 4 · Fat g = meal kcal × fat % ÷ 9
Divides your daily calorie target between meals by the percentages you pick: 3 meals, 3 meals and snacks, equal meals, or your own split of up to 6 meals that adds up to 100%. The presets are common starting points, not rules: there is no single right way to share calories over a day. Choose a macro split to see protein, carbohydrate and fat in grams for each meal, using about 4 kcal per gram for protein and carbohydrate and 9 for fat. The daily target is yours to set; the TDEE calculator and the calorie calculator estimate one from your body and activity, and the macro calculator gives the daily grams.
Your numbers, step by step
About the Meal Calorie calculator
This meal calorie calculator shares a daily calorie target out between your meals and snacks. Enter the calories you aim for in a day, pick a split such as 3 meals, 3 meals and 2 snacks, or equal meals, or type your own percentages for up to 6 meals, and it gives the calories for each one. Choose a macro split and each meal also shows protein, carbohydrate and fat in grams, using about 4 kcal per gram for protein and carbohydrate and 9 for fat. It is useful for planning a day of eating, batch cooking or reading a menu against a target. The presets are common starting points, not rules, and the steps show each multiplication with your number. It does not set the daily target for you: the TDEE calculator estimates one, and the macro calculator gives the daily grams.
How to use it
- Enter your target in “Calories a day”.
- Pick a split under “Meals”, or choose “My own split” and type lines like “Breakfast 25” that add up to 100.
- Under “Protein, carbs and fat”, keep “Calories only” or choose a split, or “Custom” to type your own three percentages.
- Read the calories for each meal, and the grams per meal in the steps and the chart.
Worked example
With 2000 kcal a day and 3 meals plus 2 snacks at 25 / 10 / 30 / 10 / 25, breakfast is 2000 × 25 ÷ 100 = 500 kcal, each snack 200 kcal, lunch 600 kcal and dinner 500 kcal. With a balanced 20 / 50 / 30 split, lunch's 600 kcal is 600 × 20% ÷ 4 = 30 g of protein, 600 × 50% ÷ 4 = 75 g of carbs and 600 × 30% ÷ 9 = 20 g of fat.
Updated
Questions people ask
How do I work out calories per meal?
Multiply your daily calories by the share you give that meal. At 2000 kcal a day, a meal that is 30% of the day is 600 kcal.
How should I split calories between meals?
There is no single correct split. Some people prefer a bigger lunch, some a bigger dinner, some several small meals; what matters most for energy balance is the daily total. Pick a split that fits your routine.
How many grams of protein, carbs and fat per meal?
Choose a macro split and the calculator divides each meal's calories: protein and carbohydrate at about 4 kcal per gram, fat at about 9. A 600 kcal meal at 20 / 50 / 30 is 30 g, 75 g and 20 g.
Why do my meal percentages give an error?
The meals must add up to exactly 100% of the day. If they total 90% or 110%, change one line so they add up.
Is this a diet plan?
No. It is arithmetic on a target you choose, and it is information rather than medical or nutrition advice. If you have a health condition, are pregnant or want to change weight a lot, speak to a doctor or a registered dietitian.