Daily Meal Calories Calculator

Distribute your daily calorie target across meals and snacks based on the number of eating occasions and preferred allocation.

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Calories per Meal

533 cal

Calories per Snack200 cal
Protein per Meal (est.)40 g
Total Daily (verification)2,000 cal
View formula & how it works →

How to Distribute Daily Calories

Formula

Snack Calories = Daily Target x Snack %

Meal Calories = (Daily Target - Snack Calories) / Number of Meals

Common Distributions

  • 3 meals, no snacks: Breakfast 25%, Lunch 35%, Dinner 40%
  • 3 meals, 2 snacks: Meals 80%, Snacks 20%
  • 5-6 small meals: Equal portions throughout the day

    • Protein Target

    A general estimate is 30% of calories from protein, or about 0.075 g protein per calorie per meal. Active individuals may need more. This calculator provides a rough protein guideline.

    Example Calculation

    2000 daily calories, 3 meals and 2 snacks, snacks = 20%.

    1. 01Snack total = 2000 x 0.20 = 400 cal
    2. 02Meal total = 2000 - 400 = 1600 cal
    3. 03Per meal = 1600 / 3 = 533 cal
    4. 04Per snack = 400 / 2 = 200 cal
    5. 05Protein per meal (est.) = 533 x 0.075 = 40 g

    Frequently Asked Questions

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