Meal Calorie Calculator
Split your daily calories across multiple meals.
- Eat within 1-2 hours of waking
- Space meals 3-4 hours apart
- Have protein at every meal
- Larger meals around workouts
- Lighter dinner for better sleep
Why Split Calories?
Distributing calories across meals helps maintain steady energy levels, controls hunger, and can improve nutrient absorption. It also makes meal planning easier and more sustainable.
Customizing Your Split
These percentages are starting points. Adjust based on your preferences, workout schedule, and hunger patterns. Some people prefer larger breakfasts, others prefer bigger dinners.
Frequently Asked Questions
There's no one-size-fits-all answer. 3-6 meals work well depending on your schedule and preferences. What matters most is total daily calories and nutrients.
Not necessarily. Meal timing is flexible. What's important is eating adequate calories and nutrients throughout the day based on your activity level.
If you're practicing intermittent fasting or prefer fewer meals, that's fine. Just ensure you meet your daily calorie and nutrient needs in your eating window.
Use our TDEE calculator to find your maintenance calories, then adjust based on your goals (deficit for weight loss, surplus for muscle gain).