Portion Size Calculator
Daily Calorie Goal
Meals per Day
✓Per Meal (667 kcal)
Protein (25%)
167kcal
Carbs (45%)
300kcal
Fat (30%)
200kcal
Protein grams
42g
Carb grams
75g
Fat grams
22g
Portion size calculators distribute daily calorie goals across meals and macronutrients. Research shows people consistently underestimate portion sizes by 20–50%.
- 1Calories per meal = Daily target / meals per day
- 2Protein: 4 kcal/g; carbs: 4 kcal/g; fat: 9 kcal/g
- 3Balanced: ~25% protein, 45% carbs, 30% fat
- 4Visual guides are more practical than weighing every meal
2,000 kcal, 3 meals/day=~667 kcal/meal; ~42g protein, 75g carbs, 22g fat
| Food | Serving | Visual |
|---|---|---|
| Meat/fish | 85g | Deck of cards |
| Cooked grain | ½ cup | Tennis ball |
| Cheese | 28g | 4 dice |
| Salad dressing | 2 tbsp | Ping-pong ball |
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