Planning Meals: How to Spread Calories Through the Day
A balanced distribution can steady energy and appetite.
No single perfect pattern
Research shows that total calories and food quality matter more than meal timing. Some people feel best with three meals, others with snacks.
A simple template
A common split is about 25 percent at breakfast, 35 percent at lunch and 30 percent at dinner, with 10 percent for a snack. Shift it to match training and work schedules.
Build better plates
Aim for protein, fibre-rich carbohydrate and vegetables at each meal. This combination keeps you fuller for longer.
Try it: Meal Calorie Planner
Example with sample values. Open the full calculator →
Breakfast450 kcal
Lunch630 kcal
Dinner540 kcal
Snack180 kcal
A simple split. Move calories between meals to match your schedule and hunger.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.