Plan your daily nutrition by dividing calories across your meals. Enter your daily calorie goal, number of meals per day, and meal size preference (equal or weighted), and get a breakdown of calories per meal — including suggested protein, carbs, and fat targets for each meal.
Avg. Calories Per Meal
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Total Daily Calories
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Daily Protein
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Daily Carbohydrates
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Daily Fat
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Macro Balance Check
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It depends on your daily calorie goal and how many meals you eat. For a 2000 kcal/day goal split across 3 equal meals, each meal would be roughly 667 kcal. If you prefer a weighted split, breakfast is typically smaller (around 25%) and lunch is the largest meal (around 35%).
Not necessarily. Many nutrition plans distribute calories unevenly — for example, eating a larger lunch and smaller breakfast and dinner. The best approach depends on your schedule, hunger patterns, and fitness goals. Equal distribution works well for simplicity and blood sugar management.
A common starting point for weight loss is 30% protein, 40% carbohydrates, and 30% fat. Higher protein helps preserve muscle mass during a calorie deficit. However, individual needs vary, and consulting a dietitian is recommended for personalised guidance.
Research shows that meal frequency has little impact on metabolism or weight loss when total daily calories are equal. Most people find 3–5 meals practical. More frequent meals (5–6) can help manage hunger and maintain energy levels throughout the day.
Yes. When you select '4 Meals' or more, the extra meals represent planned snacks. The calculator distributes your daily calories across all meals including snacks, so you can see exactly how many calories to allocate to each eating occasion.
Each gram of protein contains 4 kcal, each gram of carbohydrate contains 4 kcal, and each gram of fat contains 9 kcal. So if your daily protein target is 25% of 2000 kcal = 500 kcal ÷ 4 = 125 g of protein per day.
The calculator checks that your selected protein, carbs, and fat percentages total 100%. If they don't, the macro balance check will flag the discrepancy. Adjust your macro percentages so they sum to exactly 100% for accurate per-meal targets.
Absolutely. Simply enter your daily calorie surplus goal (typically TDEE + 250–500 kcal) and increase your protein percentage to 25–30% to support muscle protein synthesis. The per-meal breakdown will guide your food planning for each eating occasion.