Comprehensive Calculator Guide
This calculator splits your daily calories across breakfast, lunch and dinner, plus one or two snacks if you like. Lunch is the main meal, as in most Saudi homes: 2,000 calories over three meals gives 600 for breakfast, 800 for lunch and 600 for dinner. With two snacks it’s 480, 640 and 480, and 200 for each snack.
How the split works
Each snack takes 10% of the day’s calories; the rest goes 30% to breakfast, 40% to lunch and 30% to dinner. These are guide proportions, not rules — what matters is the daily total and avoiding the hunger that leads to overeating.
Fill half the plate with vegetables, a quarter with protein and a quarter with starch such as rice or bread.
How to Use
- Enter your daily calories.
- Choose how many meals you eat: 3, 4 or 5.
- Press “Split my calories” to see each meal’s calories.
Formula Used
Breakfast 30% · lunch 40% · dinner 30% of what’s left after snacks (10% each)
Practical Examples
- Example 1
- 2,000 calories, three meals: 600 / 800 / 600.
- Example 2
- 2,000 calories, two snacks: snacks 200 each; meals 480 / 640 / 480.
Important Tips
- Include protein at every meal to stay full longer.
Common Mistakes to Avoid
- Forgetting the calories in drinks such as juice and sweetened coffee.
Frequently Asked Questions
- How many calories per meal?
- For 2,000 a day over three meals: 600, 800 and 600.
- Three meals or five?
- Either works if the total is right; snacks help if you get hungry between meals.
- How do I split calories in Ramadan?
- Across iftar, suhoor and a light meal between them.