Calculadora de Calorias Diárias das Refeições
Calcule o total de calorias consumidas em todas as refeições do dia.
Calories per Meal
533 cal
Formula
## 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.
Exemplo Resolvido
2000 daily calories, 3 meals and 2 snacks, snacks = 20%.
- 01Snack total = 2000 x 0.20 = 400 cal
- 02Meal total = 2000 - 400 = 1600 cal
- 03Per meal = 1600 / 3 = 533 cal
- 04Per snack = 400 / 2 = 200 cal
- 05Protein per meal (est.) = 533 x 0.075 = 40 g
Perguntas Frequentes
Is it better to eat 3 meals or 5 smaller meals?
Both approaches can work for weight management and health. Research shows total daily intake matters more than meal frequency. Choose the pattern that fits your schedule, keeps you satisfied, and helps you meet your calorie and protein targets.
Should I eat more calories at certain meals?
Many people do well with a larger lunch and moderate dinner, as this aligns with natural energy needs. However, the research is mixed. Consistency and total daily intake are more important than the distribution for most people.
How do I know my daily calorie target?
A rough estimate is body weight (lbs) x 12-15 for maintenance (lower for sedentary, higher for active). For weight loss, subtract 300-500 calories. For a precise number, consult a registered dietitian or use a TDEE calculator.
Aprender