How to Use the Healthy Lunch Box Calculator
If you're always wondering exactly how much of each ingredient to pack, just enter your target calories and a diet type to see the right portions of protein, carbs, and fat instantly. This calculator splits your target calories according to the macro ratio you choose, then converts each nutrient into representative foods — chicken breast, rice, and cooking oil.
Choose from three diet types: Balanced (30% protein / 50% carbs / 20% fat), High-protein (40/35/25), or Low-carb (35/25/40). Depending on your fitness or diet goal, switching the ratio automatically reshapes your lunch box composition.
The chicken breast amount is based on 31g of protein per 100g, so you can use it as a reference even if you swap in tofu or eggs instead. Rice is calculated at 28g of carbs per 100g, and cooking oil at one teaspoon per 4.5g of fat. Skip the daily guesswork and build a nutritionally balanced meal in seconds — add vegetables freely on top, since these numbers just cover the three core macros.
Frequently Asked Questions
A typical adult lunch box runs 500-700 kcal. If you're highly active, aim for 700-800 kcal; if you're cutting calories, 400-500 kcal works well.
Yes. Based on the calculated protein target (g), you can substitute tofu, eggs, or salmon — just keep the protein content per 100g in mind when swapping.