How many calories should each meal have?

A common starting point is an even split — roughly a third of your daily calories at each of three meals. Many people prefer a lighter breakfast and larger lunch and dinner; the custom mode lets you set any percentages you like as long as they total 100%.

Does this work for intermittent fasting?

Yes. The 16:8 option packs your calories into a shorter eating window, for example 40% at lunch, 40% at dinner and 20% as an evening snack, leaving breakfast out.

Is my data uploaded anywhere?

No. The planner runs entirely in your browser and nothing you type is sent to a server.

What meal splits does the planner offer?

Four presets — an even 3-meal split (33/33/34%), an even 4-way split with a snack (25% each), a 16:8 intermittent-fasting window (40% lunch, 40% dinner, 20% snack), and a custom mode where you set your own percentages.

Do my custom percentages have to add up to 100%?

For an accurate distribution, yes. In custom mode you enter the share for each meal; if they total more or less than 100%, the per-meal calories will not sum to your daily target.

How do I plan calories for two meals a day?

Use custom mode and assign your full target across two meals — for example 50% lunch and 50% dinner, or 40% and 60% if you prefer a larger evening meal — and set the others to 0%.

Calories Per Meal Planner

This planner takes your daily calorie target and divides it across your meals, telling you how many calories to aim for at breakfast, lunch, dinner and snacks. It is useful for hitting a cutting or bulking target, structuring an intermittent-fasting day, or simply avoiding an over-large dinner. Pick a ready-made split or set your own percentages.

How it works

You enter a total daily calorie figure, then choose a split. Each meal carries a percentage, and the planner multiplies your total by that percentage to get the per-meal calories. The built-in presets are:

Split	Distribution
Even 3 meals	Breakfast 33.3% · Lunch 33.3% · Dinner 33.4%
Even 4 (with snack)	25% each across 4
16:8 fasting	Lunch 40% · Dinner 40% · Evening snack 20%
Custom	Your own percentages

In custom mode you set each meal’s share directly; for accurate results the percentages should total 100%.

Example

With a 2,000 kcal target on the even 3-meal plan:

Breakfast: 2,000 × 0.333 ≈ 666 kcal
Lunch: 2,000 × 0.333 ≈ 666 kcal
Dinner: 2,000 × 0.334 ≈ 668 kcal

Switch to the 16:8 plan and the same 2,000 kcal becomes 800 at lunch, 800 at dinner and 400 as an evening snack, with breakfast skipped.

Everything is calculated in your browser — nothing is uploaded.