Healthy Meal Portion Calculator
Turn your daily calorie needs into simple, balanced portions for breakfast, lunch, dinner and snacks.
The Healthy Meal Portion Calculator is being built
This free calculator will appear here shortly. Meanwhile, the formula and ranges below show exactly how it works.
- Daily calories
- Number of meals
- Diet type (vegetarian / non-vegetarian)
- Calories per meal
- Portions by food group
About the Healthy Meal Portion Calculator
Portion size is where most healthy diets go wrong. This tool uses the balanced-plate idea with easy household measures like katoris and rotis.
Formula explained
Calories per meal = daily calories × meal share
Typical meal shares: breakfast 25% · lunch 30–35% · dinner 25–30% · snacks 10–15%.
Balanced plate: half vegetables and fruit, one quarter whole grains or millets, one quarter protein (dal, pulses, paneer, eggs, fish or chicken), plus a small amount of healthy fat and a glass of water.
Frequently asked questions
What is a healthy plate for Indian meals?
Half the plate sabzi and salad, a quarter rotis, rice or millets, and a quarter dal, curd, paneer, egg, fish or chicken.
How can I control portions without weighing food?
Use a smaller plate, fill half with vegetables first, and use katoris and your palm as guides.
Medical disclaimer: These tools give general information and estimates only. They are not a diagnosis and do not replace advice from a qualified doctor. Always talk to your doctor about your results, and seek urgent medical help in an emergency.