Macro per meal calculator

Take your daily calorie and protein targets and split them across however you actually eat, whether that's evenly across a few meals, or a handful of meals plus a snack or two.

Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).

kcal

From the calorie deficit calculator or calorie surplus calculator.

g

From the protein calculator.

Carb / fat balance
How you eat
Snack size

A snack counts as a fraction of a full meal, so the day still adds up to your daily total.

Enter your calorie and protein targets to see your macros. Everything updates as you type.

How it works

How the daily total is split up

Every full meal counts as one "share" of the day. A snack counts as a fraction of a share, Light is a quarter of a meal, Standard is half, Larger is three-quarters, so the split still adds up to exactly your daily total, no matter how many meals and snacks you choose.

The table below lists your day in order, Meal 1 through your last meal, with any snacks placed wherever you set them. Unless you adjust meal sizes, every meal is shown as the same size, the order is about when you eat, not about giving any single meal a bigger portion.

Adjusting meal sizes lets a meal count as more or less of a share: Light is three-quarters of a standard meal, Large is one and a half. Carbs and fat follow those sizes, while protein stays the same in every meal, because spreading protein evenly across the day works best for building and keeping muscle. The day still adds up to exactly your daily total.

Total shares = meals + (snacks × snack size)
Each meal = daily amount ÷ total shares
Each snack = each meal × snack size

Worked example

160 g of daily protein, split across 3 meals and 1 standard-size snack.

Total shares = 3 + (1 × 0.5) = 3.5
Each meal = 160 ÷ 3.5 = ~46 g
Each snack = 46 × 0.5 = ~23 g

Check: (46 × 3) + 23 = 161 g, matching the daily total (small gaps are just rounding).

Why not just divide evenly?

Dividing by the number of eating occasions works fine if every occasion is roughly the same size. It stops making sense the moment a "meal" and a "snack" are treated as equal, since a snack sized the same as a full meal isn't really a snack. Giving snacks a smaller share keeps the numbers realistic without needing to redo the math by hand every time.

These are general starting points, not personalized medical advice. If you're working with a doctor or registered dietitian on a specific eating plan, follow their guidance over these defaults.