Meal Calorie Calculator

Your details

Choose "I already know my daily calories" to enter a number directly, or let the calculator estimate your Total Daily Energy Expenditure from your personal data.
Your total calorie goal for the day, in kilocalories (kcal).
kcal
The number of eating occasions you want to plan for. More frequent smaller meals suit some people; three larger ones suit others.
Daily calorie targetModerate calorie diet
2,000kcal

Your adjusted daily calorie goal

Breakfast650kcal
Meal 2750kcal
Meal 3600kcal
Breakfast min600kcal
Breakfast max700kcal
Meal 2 min700kcal
Meal 2 max800kcal
Meal 3 min500kcal
Meal 3 max700kcal
Breakfast650
Meal 2750
Meal 3600
Meal 4-
Meal 5-

Your 3-meal plan: 2000 kcal per day.

  • Breakfast: about 650 kcal (32% of your daily total).
  • Lunch: about 750 kcal (38% of your daily total).
  • Dinner: about 600 kcal (30% of your daily total).
  • These are midpoint targets. A range of +/-10% on any meal is normal and lets you respond to hunger cues.

Next stepPair your calorie targets with macro targets (protein, carbohydrates, and fat) to get a complete meal plan.

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