Meal Calorie Distribution Calculator — calories by meal and macros

Recommended distribution depends on lifestyle. For those active in the morning: breakfast 30%, lunch 35%, dinner 25%, snacks 10%. For those active in the afternoon: slightly smaller breakfast, larger lunch. The key principle — eat larger meals before or after physical activity, smaller meals in the evening.

Research does not confirm that 5–6 small meals are superior to 3 large ones. Total caloric intake and food quality matter more than frequency. Three meals work well for most people. More frequent meals may benefit athletes or people with insulin resistance.

The calculator uses: protein 25%, carbohydrates 50%, fat 25%. Conversion: 1 g protein = 4 kcal, 1 g carb = 4 kcal, 1 g fat = 9 kcal. Athletes should increase protein to 30–35%. Ketogenic diets use 5–10% carbohydrates for insulin resistance.

Guidelines: sedentary adults — 0.8–1.0 g/kg body weight; active individuals — 1.2–1.8 g/kg; strength athletes — 1.6–2.2 g/kg; over 65 — 1.0–1.2 g/kg. For an active 70 kg person: 84–126 g protein/day.

Breakfast is important — it provides energy and regulates blood glucose. Research shows that people who eat larger breakfasts control appetite better throughout the day. A large dinner promotes fat storage. The principle "eat breakfast like a king, dinner like a pauper" has scientific backing.

Mifflin-St Jeor formula: men: (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5; women: (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161. Multiply by activity factor: 1.2 (sedentary); 1.375 (light); 1.55 (moderate); 1.725 (intense).

Before training (1–2 h): complex carbs + protein (oatmeal with yoghurt, rice with chicken). Immediately before (30 min): banana. After training (30–60 min): protein + carbs (protein shake with banana, chicken with rice). The "anabolic window" — optimal time for muscle protein synthesis.

The "metabolism slowdown" myth is exaggerated. Short-term fasting (12–16 hours) does not slow metabolism. Real metabolic adaptation occurs with prolonged deficit exceeding 20–25% of needs over many weeks.

With a 300–500 kcal deficit: increase protein to 30% (preserves muscle), limit processed carbohydrates, do not reduce fat below 20% (hormones). Eat larger meals before and after training, limit evening meals to 15–20% of daily calories.

The calculator gives an indicative calorie and macronutrient breakdown. It does not account for metabolic diseases, allergies, sports goals or preferences. A personalised diet plan should be developed by a licensed dietitian, especially with diabetes, hypothyroidism or lipid disorders.