每日餐食卡路里计算器 — 公式

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.

    计算示例

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

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