What this calculator does
This calculator takes a daily calorie target, worked out elsewhere, and divides it evenly across however many meals are eaten in a day. It answers "how many calories per meal" once the harder question of the daily total has already been settled.
An even split is a starting point, not a rule. Plenty of people eat unevenly on purpose, a bigger lunch and a lighter dinner, or vice versa, and the daily total is still what actually matters for weight goals. Treat the per-meal figure here as a simple default to plan around rather than a target to hit exactly at every sitting.
The formula
Divide the daily calorie target by the number of meals planned for that day. Each meal gets an equal share of the total, since the calculator has no information about how meals are otherwise weighted.
| Term | Meaning |
|---|---|
| Daily calorie target | The total calories aimed for across the whole day, from any calorie-needs calculation. |
| Meals per day | How many separate meals that daily total is being split across. |
| Calories per meal | Daily calorie target ÷ meals per day. |
The inputs explained
| Field | What to enter |
|---|---|
| Daily calorie target (kcal) | The total daily calorie target, from a TDEE calculation or any other source. |
| Meals per day | How many meals are planned for that day, as a whole number. |
When to use it
Planning meals against a daily target
Once a daily calorie target is set, splitting it across the planned number of meals gives a rough per-meal figure to aim near when portioning food.
Comparing three meals a day against smaller, more frequent meals
Switching from three meals to five or six smaller ones changes the calories per meal considerably, even though the daily total stays exactly the same.
Checking a single meal against the daily budget
Working out what an even share of the day's calories looks like makes it easier to judge whether one particular meal, a restaurant order for example, is running well above or below its share.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How calories per meal change with the number of meals eaten
The same 2,000 kcal daily target, split across a range of meal counts.
| Meals per day | Calories per meal |
|---|---|
| 2 meals | 1,000 kcal |
| 3 meals | 667 kcal |
| 4 meals | 500 kcal |
| 5 meals | 400 kcal |
| 6 meals | 333 kcal |
How calories per meal change with the daily target, at 3 meals a day
A fixed 3 meals a day, across a range of daily calorie targets.
| Daily calorie target | Calories per meal |
|---|---|
| 1,500 kcal | 500 kcal |
| 1,800 kcal | 600 kcal |
| 2,000 kcal | 667 kcal |
| 2,200 kcal | 733 kcal |
| 2,500 kcal | 833 kcal |
| 3,000 kcal | 1,000 kcal |
Questions
Where does the daily calorie target come from?
This calculator does not work one out; it only splits a total you already have, typically from a TDEE or daily calorie needs calculation, across your chosen number of meals.
Should every meal really have the same number of calories?
Not necessarily. An even split is a simple default, but many people prefer a bigger meal earlier in the day and lighter meals later, or the reverse. The daily total is what matters most; how it is spread across meals is a matter of preference.
Does adding a snack count as another meal?
Treat it however suits your own planning. Counting a snack as a small extra meal just means increasing the meals-per-day figure, which lowers the calculated share for each one.
What if my meals are not evenly sized in practice?
That is fine. Use the even split as a rough guide and shift calories between meals as needed, so long as the daily total stays close to the target you are working towards.
To work out the daily calorie target this is splitting, see the TDEE calculator or the quick TDEE calculator.