Meal Split Calculator
Break down your daily calorie goal into individual meals (Breakfast, Lunch, Dinner).
Daily Goal
Select Distribution Strategy
Balanced
Big Lunch
Big Dinner
Snacker
Adjust Distribution (%)
Why Meal Splitting Matters
How you distribute your calories throughout the day can impact your energy levels, hunger, and ability to build muscle or lose fat.
Common Strategies
- Balanced: An even split ensures sustained energy and prevents overeating at night.
- Big Lunch: Common in European cultures. It fuels the afternoon and prevents the post-work crash.
- Big Dinner: Often suited for social lives, but may not be optimal for digestion or sleep if eaten too late.
- Snacker: Helps keep metabolism active and prevents extreme hunger that leads to bingeing.
Tips for Planning
Use the presets above as a starting point, but adjust based on your workout schedule. For example, eat more carbohydrates around your training window (breakfast or lunch) and more fats/proteins in the evening.