Meal Calorie Distribution
Spread a daily target across meals. The split is a template you can shift around training.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
The 4-meal template is 25% breakfast, 35% lunch, 10% snack and 30% dinner. The shares always sum to the daily calories.
Meal kcal = daily calories × share
Reference table
| Pattern | Shares |
|---|---|
| 3 öğün | 30 / 40 / 30 |
| 4 öğün | 25 / 35 / 10 / 30 |
| 5 öğün | 20 / 10 / 30 / 10 / 30 |
How should you read the result?
Meal timing alone does not decide weight loss. The daily total does. Intermittent fasting can pack the same calories into fewer meals.
Frequently asked questions
Is skipping breakfast harmful?
If calories and protein are adequate, meal count can vary. Skipping breakfast is not harmful by itself.
Should dinner be the smallest meal?
Not necessarily. A smaller evening intake helps some people; the daily total is the real limit.
How do I shift for training?
Raise carbs and protein around training and lower another meal by the same calories.
I do not know my calorie target.
Find TDEE and a goal in the Calorie Calculator, then split it here.