Meal Calorie Split Calculator
Split a daily calorie total and your protein, carb and fat percentages into equal meals or your own shares: calories and grams of each macro per meal. How it works
Use the Meal Calorie Split Calculator
About the Meal Calorie Split Calculator
2,000 kcal a day over 3 meals is 667 kcal a meal. With a 30/40/30 protein, carb and fat split, each meal holds 50 g protein, 67 g carbohydrate and 22 g fat. The calculator divides calories by the number of meals, turns each macro share into grams at 4 kcal per gram for protein and carbohydrate and 9 kcal per gram for fat. By default every meal gets the same share; Custom shares sets each meal’s percentage of the day instead.
Calories per meal with equal meals
| Meals a day | 2,000 kcal a day | 2,400 kcal a day | Protein / carbs / fat per meal at 2,000 kcal |
|---|---|---|---|
| 2 | 1000 kcal | 1200 kcal | 75 g / 100 g / 33 g |
| 3 | 667 kcal | 800 kcal | 50 g / 67 g / 22 g |
| 4 | 500 kcal | 600 kcal | 38 g / 50 g / 17 g |
| 5 | 400 kcal | 480 kcal | 30 g / 40 g / 13 g |
| 6 | 333 kcal | 400 kcal | 25 g / 33 g / 11 g |
The calculator’s results with the default 30/40/30 protein, carb and fat split, each figure rounded to a whole number as the page shows it.
How to use this tool
- Type your daily calorie target, from 500 to 10,000 kcal.
- Pick 2 to 6 meals with the buttons, or type any whole number from 1 to 10 in the Other box.
- Leave Equal meals, or choose Custom shares and type each meal’s percentage of the day; the shares must add up to 100.
- Enter your protein, carb and fat percentages. They must add up to exactly 100; any other total shows a warning and no result.
Frequently asked questions
- How many calories should I eat per meal?
- Divide your daily target by the number of meals you eat. 2,000 kcal over 3 meals is 667 kcal each. The calculator does this for 1 to 10 meals and shows the grams of protein, carbs and fat that go with it.
- How do I turn calories into grams of protein, carbs and fat?
- Multiply the calories by the macro's share, then divide by 4 for protein or carbohydrate and by 9 for fat. 30% of 2,000 kcal is 600 kcal of protein, which is 150 g a day, or 50 g a meal over 3 meals.
- Can I make breakfast smaller and dinner bigger?
- Yes. Choose Custom shares and give each meal a percentage of the day; the shares must add up to 100. At 2,000 kcal with a 30/40/30 split, 25, 35 and 40% give meals of 500, 700 and 800 kcal, with 38, 53 and 60 g of protein. The headline then shows the largest meal.
- Does eating more meals a day help with weight loss?
- Not on its own. The International Society of Sports Nutrition's 2011 position stand on meal frequency found that eating more often does not appear to improve body composition in sedentary people; the daily total matters more than how it is divided.
- Why do the day totals not match my percentages exactly?
- Each meal is rounded to whole grams first, and the day total is that rounded figure times the number of meals. At the default 2,000 kcal and 3 meals, 40% carbohydrate is 200 g a day, but 67 g × 3 shows as 201 g.
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