Rationing out calories
KristaMac88
Posts: 163 Member
How does everyone split up their calories for the day?? I know its alot of personal preference on whether you prefer a bigger breakfast or supper. But Lately I find come supper I am short on calories and end up going over (prob have to adjust what i am eating more to) but I wake up between 5 and 6am depending if i go to the gym or not. Start work at 830. Come 9/9:30 I am starving. I will then sip on coffee all morning and have something to eat which all together for the morning i tend to be between 400&500cals. Lunch is at 1. And tends to be a bit better and only have water for liquid calories. Then end up having a small snack in the afternoon. I work a desk job so its hard not to sit here and snack all day lol Supper is usually around 630 and by then seem to have around 600cals left. Which unless im only having salad or something light seems to cut it short. I am still working on finding the healthiest options. Then if I have a light supper, by 10pm im quite hungry again. Try and load up on water or add apple cider vinegar but looking to see how everyone else distributes their calories through the day so that there never starving at any point.
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Replies
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I usually have my first meal at around 11-12. I save most of my calories for dinner and my evening drink. I don't usually eat dessert.
Oh, and I only use ACV in my ribs and BBQ sauce.2 -
Breakfast: 250-350
Lunch: 350-450
Dinner: 650-1000
Drinks 50-200
Total: ~18005 -
Get up at 6.15,
get to work for 7.45
breakfast at 8.30 (350 cals)
lunch at 12, (300 cals)
afternoon snack 3pm 100-300 cals
finish work at 4, home by 5
pre workout snack 100-200 cals
Workout then tea at 7pm 500 -800 cals
supper if I have the calories left or am hungry.
I also tend to bank calories for the weekend if I have plans1 -
distributed over the day (weekdays I am up at 5:30 and go to bed at 10)
roughly:
breakfast: 300
Snack: 100-150
Lunch: 330-350
Snack: 80
Dinner: 300-350
Snack 100-150
Total is about 1400-1450
on weekends i can often skip two snacks and get a bit more of a fancy dinner.1 -
I usually don’t eat my first meal until 12 in the afternoon. I break my meals up so that they are 400 calories each. Then it leaves room for a snack that’s about 150 calories. On the weekends it’s harder for me and requires more will power so I usually eat a smaller first meal so my next meal can be more calorie dense. In the evenings is when my will power runs out on the weekends but I have enough calories left so it doesn’t hurt me.1
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It completely depends on the day0
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On a lower calorie day (so 2000 or less) I typically eat lighter during the day and heavier at night. I hate being hungry before bed since it affects my sleep, so this works best for me.
Breakfast: 400
Snack: 150
Lunch: 200
Snack: 150
Dinner: 900
Snack: 2000 -
Up at 3:45
Black coffee ~0700 - 5 calories
Breakfast ~0930 - 350-450 calories
Lunch ~1300 - 500ish calories
Afternoon snack ~ 1500- 250-300 calories
Dinner ~1900 - 700ish calories
Dessert ~2000 - 200ish calories
Around 2100 calories total. When I'm cutting weight, calorie total is closer to 1800 and I just cut 50-100 calories out of my three main meals.2 -
Thanks everyone! Looks like my problem is with my breakfast meals, need to find better options to cut down the calories! I have been cutting down on alot and trying to make better changes, though some of the better options like almonds and quinoa instead of rices and stuff still takes away a ton of my daily calories even though i know they are healthy calories. I have been cutting back a ton on alcohol as well and when i do have some drinks on weekends ( got to be honest I usually have more than one and know i am over my calories but use sat nights as a off night/cheat night) but I have been trying to drink very low cal/carb beers or vodka with water and lemon juice or some mix lower in cals. What does everyone chose for alcohol drinks when you do have some drinks?? Im interested to learn what healthier options are out there! (sorry - i know its bad cals but im not looking to cut it out completely/ forever)1
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KristaMac88 wrote: »How does everyone split up their calories for the day?? I know its alot of personal preference on whether you prefer a bigger breakfast or supper. But Lately I find come supper I am short on calories and end up going over (prob have to adjust what i am eating more to) but I wake up between 5 and 6am depending if i go to the gym or not. Start work at 830. Come 9/9:30 I am starving. I will then sip on coffee all morning and have something to eat which all together for the morning i tend to be between 400&500cals. Lunch is at 1. And tends to be a bit better and only have water for liquid calories. Then end up having a small snack in the afternoon. I work a desk job so its hard not to sit here and snack all day lol Supper is usually around 630 and by then seem to have around 600cals left. Which unless im only having salad or something light seems to cut it short. I am still working on finding the healthiest options. Then if I have a light supper, by 10pm im quite hungry again. Try and load up on water or add apple cider vinegar but looking to see how everyone else distributes their calories through the day so that there never starving at any point.
Depends how many calories you're having. My daily goal is 1990 and I usually stay under. Of course if I exercise, that gives me extra calorie allowance for the day.
Yesterday was Breakfast 415, Lunch 791, Dinner 344, Snack 375 = Total 1925
Previous day was Breakfast 541, Lunch 579, Dinner 273, Snacks 400 = Total 17932 -
I wake up around 5 each day and drink my latte. During the week I follow this pattern:
Breakfast, 6am, 225-245cal
AM Snack, 9-10am, 170-200cal
Lunch, 11-Noon, 400-430cal
PM Snack, 2-4pm, 160-200cal
Dinner, 6-7pm, 400-500cal
Dessert, usually right after dinner, 300cal
I also work at a desk job. I like to add in snacks because I usually get bored. The snack gives me something to look forward to and 'do' while I'm at work.
Weekends are different.2 -
Right now I'm eating between 700-900 for lunch and dinner, and around 400 for breakfast. (that is split up between my actual breakfast before I leave work, and then a protein shake later on in the morning) I don't typically eat snacks. I am going a little over maintenance currently however as I just found out I'm pregnant. When I was trying to eat less, I'd just stick closer to 600-800 on my lunch and dinner.2
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KristaMac88 wrote: »Thanks everyone! Looks like my problem is with my breakfast meals, need to find better options to cut down the calories! I have been cutting down on alot and trying to make better changes, though some of the better options like almonds and quinoa instead of rices and stuff still takes away a ton of my daily calories even though i know they are healthy calories. I have been cutting back a ton on alcohol as well and when i do have some drinks on weekends ( got to be honest I usually have more than one and know i am over my calories but use sat nights as a off night/cheat night) but I have been trying to drink very low cal/carb beers or vodka with water and lemon juice or some mix lower in cals. What does everyone chose for alcohol drinks when you do have some drinks?? Im interested to learn what healthier options are out there! (sorry - i know its bad cals but im not looking to cut it out completely/ forever)
I have wine. It is not a calorie wise option, but it is worth the calories to me. You can try to drink your alcohol (spirits) with some sparkling water, or over ice, or a diet drink to save on calories.
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Breakfast and lunch, about 300 each, dinner, about 600. Add more to each, depending on exercise calories. Works for me; might not work for you, as I am retired, and not looking after children, or a boss, all day!2
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Right now I'm eating between 700-900 for lunch and dinner, and around 400 for breakfast. (that is split up between my actual breakfast before I leave work, and then a protein shake later on in the morning) I don't typically eat snacks. I am going a little over maintenance currently however as I just found out I'm pregnant. When I was trying to eat less, I'd just stick closer to 600-800 on my lunch and dinner.
Aww Congrats!!!3 -
KristaMac88 wrote: »Thanks everyone! Looks like my problem is with my breakfast meals, need to find better options to cut down the calories! I have been cutting down on alot and trying to make better changes, though some of the better options like almonds and quinoa instead of rices and stuff still takes away a ton of my daily calories even though i know they are healthy calories. I have been cutting back a ton on alcohol as well and when i do have some drinks on weekends ( got to be honest I usually have more than one and know i am over my calories but use sat nights as a off night/cheat night) but I have been trying to drink very low cal/carb beers or vodka with water and lemon juice or some mix lower in cals. What does everyone chose for alcohol drinks when you do have some drinks?? Im interested to learn what healthier options are out there! (sorry - i know its bad cals but im not looking to cut it out completely/ forever)
If I am at home I'll replace my 300 cal dessert with wine - I can have 2 glasses for less than 300 cals (and come out ahead calorie wise). Beer is trickier. I'm from WI and when we go out with friends we drink beer... not the light stuff either. If I can, I'll plan ahead so I stay within my calories. If not, I'll make it up over the next day or two.3 -
This has been my go to laitely!
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KristaMac88 wrote: »Thanks everyone! Looks like my problem is with my breakfast meals, need to find better options to cut down the calories! I have been cutting down on alot and trying to make better changes, though some of the better options like almonds and quinoa instead of rices and stuff still takes away a ton of my daily calories even though i know they are healthy calories. I have been cutting back a ton on alcohol as well and when i do have some drinks on weekends ( got to be honest I usually have more than one and know i am over my calories but use sat nights as a off night/cheat night) but I have been trying to drink very low cal/carb beers or vodka with water and lemon juice or some mix lower in cals. What does everyone chose for alcohol drinks when you do have some drinks?? Im interested to learn what healthier options are out there! (sorry - i know its bad cals but im not looking to cut it out completely/ forever)
To me, healthy is relative. And calories are king. I don't eat things high in calories (unless of course I like them) for the sake of perceived healthiness.
For drinks, I usually have tequila (90ish calories a shot) with a diet drink.3 -
I would be interested in knowing what you are eating that 600 calories seems stingy for dinner. 4-6 oz of lean meat, a veg or two with some oil, and a carb should just get you there.3
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concordancia wrote: »I would be interested in knowing what you are eating that 600 calories seems stingy for dinner. 4-6 oz of lean meat, a veg or two with some oil, and a carb should just get you there.
Im sure 600 is actually not. Its me figuring out my correct portion sizes and (husband does the cooking in our house) looking at what he is making before hand and figuring out the nutrition of it all and how much, if any of certain carb food i can actually have..last night for instance we had wraps. I knew the wrap itself would have some carbs/ higher in cals but wasnt to bad. Then had some chicken, cucumber, tomatoe, cheese (put more than i should have for the cals in it) then added leftover quinoa..which has a ton of cals.. then chipotle sauce which was nooott a good choice either. Seemed like a healthy meal..just should have really took the time to look into everything first before eating it thennnnn adding it in here.0 -
KristaMac88 wrote: »concordancia wrote: »I would be interested in knowing what you are eating that 600 calories seems stingy for dinner. 4-6 oz of lean meat, a veg or two with some oil, and a carb should just get you there.
Im sure 600 is actually not. Its me figuring out my correct portion sizes and (husband does the cooking in our house) looking at what he is making before hand and figuring out the nutrition of it all and how much, if any of certain carb food i can actually have..last night for instance we had wraps. I knew the wrap itself would have some carbs/ higher in cals but wasnt to bad. Then had some chicken, cucumber, tomatoe, cheese (put more than i should have for the cals in it) then added leftover quinoa..which has a ton of cals.. then chipotle sauce which was nooott a good choice either. Seemed like a healthy meal..just should have really took the time to look into everything first before eating it thennnnn adding it in here.
There was a poster a while back (don't remember who) whose wife cooked dinner and he never had a clue what the calories would be so he couldn't plan for it. So he started logging today's dinner on the next day so he could adjust calories for his other meals. Over the course of a week it all worked out. Might work for you.4 -
600 calories for dinner would feel stingy to me. I like having one big meal a day and eating a relatively light (or no) breakfast and ~400 calorie lunch. Maybe a small afternoon snack (string cheese, bit of chocolate, yogurt, etc.)2
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Weekdays: wake up at 5am, workout 5:30-6 (exercise videos)
Net calories before workout = 1400. After workout = 1500-1550
*Beakfast at 6:45am. calories = 250 - 300. Usually bagel with light spread or breakfast burrito that contains protein
*Snack at 10:30-11am. Calories = 75 - 150. Have savory things like crackers, only take in enough for one serving.
*Lunch whenever i get hungry (flexible boss), usually around 12-12:15 depending on when I had snack. Calories = 300-350
*Dinner approx 5:45-6:45. anywhere from 500-700 calories depending on what i'm having (higher range = eat out, lower range = home meal)
*Dessert at 8:30pm. Size depends on how many calories I have to spare, leave a balance of 75-150 on my net goal.
Notes:
-I'm losing very slowly, but also not working as hard as others. I do exercise to work on fitness, not to kill myself, so sticking to lower intensities. I sweat, but can still breathe at end...
-Large help to me was sipping water instead of snacking. Found I tend to snack out of boredom
-Log EVERYTHING. No cheat snacks at work, or when you are waiting for dinner to cook.
-Set myself a firm "dessert-o-clock" to avoid having too much dessert. It is long enough after dinner that I enjoy it, but far enough out from bedtime that I don't regret choices.
On weekends I try to see how long I can go without food. I wake up slightly later, do exercise as soon as I wake up. Usually able to either skip breakfast entirely, or have breakfast but skip lunch.1 -
That sounds like me! Working out and eating healthy isnt my norm. So to jump full force into it i think id die and end up caving and binging on bad food for like 2 days straight aha im not gunna punish myself by going over a bit in calories because i know im being way more causious of what im eat, making better choices for food and portion size for what im eating..and im starting to work out n move but do not wana cause any damage by over doing it. Baby steps to last 1
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KristaMac88 wrote: »Thanks everyone! Looks like my problem is with my breakfast meals, need to find better options to cut down the calories! I have been cutting down on alot and trying to make better changes, though some of the better options like almonds and quinoa instead of rices and stuff still takes away a ton of my daily calories even though i know they are healthy calories. I have been cutting back a ton on alcohol as well and when i do have some drinks on weekends ( got to be honest I usually have more than one and know i am over my calories but use sat nights as a off night/cheat night) but I have been trying to drink very low cal/carb beers or vodka with water and lemon juice or some mix lower in cals. What does everyone chose for alcohol drinks when you do have some drinks?? Im interested to learn what healthier options are out there! (sorry - i know its bad cals but im not looking to cut it out completely/ forever)
alcool is a hard one as it is high cal. if you like harder clear liquors with non caloric mixer that is a better way. check out Hungry Girl she has lots of tips for drinks. Personally i just make it work for a smaller quantity of beer or wine.
i reduced rices and such because they are not my favorite, they eat up a ton of calories and I like to eat VOLUME. so tons of veggies VS 1/4cup cooked rice. I do love riced cauliflower.
for breakfast i eat steel cut oats.
and yes i prelog as much as possible to make better choice at least at first or something new.3 -
Are you eating back any of your exercise calories? If not, try starting with about half of what you burn and see if that helps.2
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KristaMac88 wrote: »concordancia wrote: »I would be interested in knowing what you are eating that 600 calories seems stingy for dinner. 4-6 oz of lean meat, a veg or two with some oil, and a carb should just get you there.
Im sure 600 is actually not. Its me figuring out my correct portion sizes and (husband does the cooking in our house) looking at what he is making before hand and figuring out the nutrition of it all and how much, if any of certain carb food i can actually have..last night for instance we had wraps. I knew the wrap itself would have some carbs/ higher in cals but wasnt to bad. Then had some chicken, cucumber, tomatoe, cheese (put more than i should have for the cals in it) then added leftover quinoa..which has a ton of cals.. then chipotle sauce which was nooott a good choice either. Seemed like a healthy meal..just should have really took the time to look into everything first before eating it thennnnn adding it in here.
as yes one quickly learns that wrap+chicken+cheese+quinoa or rice really adds up fast!
healthy in NO WAY means low cal. there are a TON of wonderfully "clean" recipes that are high cal (if not most)2 -
KristaMac88 wrote: »Thanks everyone! Looks like my problem is with my breakfast meals, need to find better options to cut down the calories! I have been cutting down on alot and trying to make better changes, though some of the better options like almonds and quinoa instead of rices and stuff still takes away a ton of my daily calories even though i know they are healthy calories. I have been cutting back a ton on alcohol as well and when i do have some drinks on weekends ( got to be honest I usually have more than one and know i am over my calories but use sat nights as a off night/cheat night) but I have been trying to drink very low cal/carb beers or vodka with water and lemon juice or some mix lower in cals. What does everyone chose for alcohol drinks when you do have some drinks?? Im interested to learn what healthier options are out there! (sorry - i know its bad cals but im not looking to cut it out completely/ forever)
No. Those breakfast calories don't seem high to me. The problem might be your total daily calories are too low. What is your target at the moment?
I use alcohol a bit, but only ONE drink at a time, and often its only one day in a whole week. My preference is brandy or whisky. Not so much beer, but even then it would only be one.0 -
600 calories for dinner is a ton. You just need to work on better dinner plans not reduce breakfast. Things didn't work out with the wrap but that in no way means you can't have a good and satisfying meal for dinner for 500-600 calories (depending if you want a snack after dinner or eat all the calories for dinner).3
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@TonyB0588 I have 1480 calories per day. Thats before (if i do) work out.0
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