Split daily calories across meals.
Splitting a daily budget starts by reserving a share for snacks, because snacks are what break a plan when they are left unallocated. Whatever is left divides evenly across the main meals. The snack reserve is set as a percentage rather than a fixed number so it scales with the budget, and when the snack count is zero the whole day flows into the main meals rather than stranding calories in an empty bucket.
Snack reserve
Snack budget = daily calories x snack share; zero when no snacks are planned
Per meal
Calories per main meal = (daily calories - snack budget) / number of main meals
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
Not necessarily. An even split is a starting point; many people do better front-loading breakfast and lunch and keeping dinner lighter. Shift the numbers as long as the day still totals the budget.
Because unplanned snacks are the most commonly under-reported intake. Giving them an explicit budget turns them from a leak into a planned part of the day.