calories

Vero341978

Help can someone ell me how many calories should you typically have with each meal breakfast lunch and dinner?

yarwell

Help can someone ell me how many calories should you typically have with each meal breakfast lunch and dinner?

Personal / cultural choice. Some people make dinner the largest meal, others lunch, etc.

I tend to go for about 50% of my calories in breakfast, lunch and pre-5pm snacks. So I have enough left for the evening.

sijomial

Add up the calories you consume in a day - does it match your goal? Eating the right proportions of carbs/fat/protein?
Job done.

Everyone's choice is different to fit in with their routine, exercise, lifestyle and personal preferences.

Experiment to find what works for you - it doesn't have to be the same everyday either. Don't beat yourself up because you feel you need to follow some regimented pattern.

wahmx3

so different for everyone and how many calories your daily goal is, how much you exercise, your lifestyle etc

My daily goal is 1500.... I aim for 300 before lunch (breakfast and mid morning snack), 300 for lunch, 100 for afternoon snack, 500 for dinner and the rest either a bigger afternoon snack but definitely an evening snack. I can't go to bed hungry!

mell6355

I have 1300 a day plus extra for exercise. I try to get 400 for breakfast, 500 for lunch, less than 200 for snacks and less than 500 for dinner.

I find it hard to get more than 400 for breakfast without going over on my carbs or sugar. But I think it would be better to get more in the morning since that is when I do my big workout, gotta fuel the fire!

californiagirl2012

It does not matter. It can be what you want it to be.

All that matters is calories. A healthy balanced diet within a calorie budget for a deficit that is right for YOU is all that matters for weight loss. Don't make it complicated.

To say eat more is wrong.

To say eat less is wrong.

To find the exact calories needed for YOU to be in a healthy sustainable calorie deficit is the right answer. Wait, if you need to adjust by 100 do it, wait, adjust, wait, adjust, wait. The tortoise wins this race.

Some people can eat at a big calorie deficit and some people can't. Everyone is different. Even a small calorie deficit puts your body in a state of flux with hormones as such, add a new workout routine, and those will make more spikes. This is a huge waiting game and requires much patience. Add in emotional eating issues and then you have more complications.

Also people play mental accounting games with calories just like with finances. Make steps to make sure you are making accurate measurements. Packaged foods can have MORE than they say but not less (they get in trouble if less so they would rather error with MORE).

If you typically intake sodium at a certain rate your body adjusts, but if you make a sudden change then you will see a spike.

Exercise is for making your lean body mass pretty (especially lifting weights) for when the fat is gone. Losing fat with no muscle is ugly and cardio alone will not make you pretty. You cannot out exercise too many calories.

What is the exact number of calories for you?

We’ve been trying to figure out an exact NUMBER of calories that everyone should be eating, without recognizing that everyone is slightly different. In truth, the calories aren’t the end game. Your body is. So the EXACT amount of Calories that are right for you is the EXACT amount that will allow you to maintain your ideal bodyweight no matter what some calculator or chart says.

In other words, an online calculator might tell you that you need to eat 2,500 calories
per day to maintain your ideal bodyweight. But the only way to know for sure if this is
the right amount for you is to test it out. If you gain weight or can’t lose weight eating
that much, then you know you need to eat less to lose weight no matter how many
calculators and text books say otherwise.

This doesn’t mean your metabolism is broken, it just means the estimate of your needs
was just a bit off.

-John Barban (The Body Centric Calorie Guide from the Venus Index and Adonis Index Manuals)

The good thing is you don't have to worry about the starvation mode myth if you are fat. Only skinny people have to worry about starvation mode. It does not mean you have the capability to eat at a large calorie deficit if you have emotional eating disorders or other issues going on, but at least you don't have to be afraid of it anymore.

The Theory of Fat Availability:
•There is a set amount of fat that can be released from a fat cell.
•The more fat you have, the more fat can be used as a fuel when dieting.
•The less fat you have, the less fat can be used as a fuel when dieting.
•Towards the end of a transformation, when body fat is extremely low you
may not have enough fat to handle a large caloric deficit anymore.

At the extreme low end, when your body fat cannot ‘keep up’ with the energy deficit
you've imposed on your body, the energy MUST come from SOMEWHERE. This is
when you are at risk of losing lean body mass during dieting (commonly referred to
as ‘starvation mode’). This happens at extremely low levels of body fat, under 6% in
men and 12% in women [Friedl K.E. J Appl Phsiol, 1994].

-Brad Pilon and John Barban (from The Reverse Taper Diet in The Adonis Index and Venus Index manuals)

SheilaN1976

it doesn't matter how many calories per meal only that you are at your goal by the end of the day.