Meal Calorie Calculator
Knowing your daily calories is one thing; knowing what that means for breakfast is another. Choose how many times you eat, adjust the split if you like, and see the calories for each meal.
Don't know your calories? Use the Calorie Calculator.
kcal
Your shares add up to % — they need to total 100%.
Calories per meal = daily calories × share. The starting shares are a suggestion, not a clinical standard — ICMR-NIN notes that meal timing and proportions are only indicative. Change them to fit your day.
Your results are attached to the form below
These figures are estimates for general awareness only and are not medical advice or a diagnosis. Read our Medical Disclaimer.
Want a Plan Built Around Your Numbers?
A certified dietitian will turn these figures into a diet that fits your routine and your food.
How this is calculated
Calories per meal = daily calories × that meal's share. There is no clinical standard for how calories should be split between meals — ICMR-NIN's own sample menus describe meal timing and proportions as only indicative — so the starting shares are a suggestion you can change. They must add up to 100%.
Two meals, three or five?
There's no single right number. What matters most is your total for the day and the quality of what you eat. Some people manage hunger better with smaller, regular meals; others prefer fewer, larger ones. People with diabetes may need meals spaced evenly — follow your care team's advice.
Building a meal
ICMR-NIN's 2024 guidelines describe a healthy meal as generous vegetables, enough whole grains and pulses or beans, a small portion of nuts or seeds, some fruit and plain curd — with little or no added sugar, and minimal oil and salt.
Related calculators
Find your daily calories with the Calorie Calculator, and split them into protein, carbs and fat with the Macro Calculator.
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See all →- Protein Calculator Find your daily protein requirement using ICMR-NIN 2020, with separate figures for exercise, age 65+, pregnancy and breastfeeding.
- Calorie Deficit Calculator See your maintenance calories and a daily calorie target for weight loss, with two BMR formulas side by side.
- Macro Calculator Split your daily calories into grams of protein, carbohydrate and fat — balanced, higher-protein or your own ratio.
- Calorie Calculator How many calories do you need a day? See three recognised methods side by side — the clinic's, the US standard and India's ICMR-NIN.
- TDEE Calculator Your total daily energy expenditure with four BMR equations compared, and a breakdown of how much goes on rest, digestion and activity.
- Maintenance Calorie Calculator The calories that keep your weight steady — today, and at your goal weight, so you know what to eat once you get there.