Nutrition & Cooking

Meal Calorie Split Calculator

Spread your daily calories across the day.

By TheCalcTools Updated Formula checked and tested

Your numbers

Your results

Breakfast (kcal)
Breakfast (kcal)
—
Lunch (kcal)
—
Dinner (kcal)
—
Snacks (kcal)
—

Meal Calorie Split Calculator by TheCalcTools

How the Meal Calorie Split Calculator works

Enter your daily calorie target and the share you want for each meal.

The percentages must total 100.

Each meal’s calories are the target times its share.

The formula

meal calories = daily calories × share

Worked example

Using the default values shown in the calculator:

Daily calories2000
Breakfast (%)25
Lunch (%)35
Dinner (%)30
Snacks (%)10
  1. 25% of 2,000 kcal = 500 kcal for breakfast.
  2. Lunch 700, dinner 600, snacks 200 kcal.

Result:

Breakfast (kcal)500
Lunch (kcal)700
Dinner (kcal)600
Snacks (kcal)200

Frequently asked questions

Is there a best split?

No. Evidence for any specific distribution is limited. Choose what fits your schedule and appetite.

How do I get my daily calorie target?

Use the BMR calculator and adjust for your activity and goal.

Sources and further reading

BMR CalculatorEstimate how many calories your body burns at rest (BMR), and how many you use in a day… Macro CalculatorTurn a daily calorie target into grams of protein, carbohydrate and fat, using a preset… Protein Intake CalculatorHow much protein should you eat each day? Keto Macro CalculatorEnter your calorie target, carb limit and protein goal to get keto macros in grams Glycemic Load CalculatorCombine glycemic index and portion size into glycemic load Daily Fibre Intake CalculatorHow much fibre should you aim for?

More in Nutrition & Cooking · All calculators

This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.