How are you prottioning out your daily calories?

clafairy1984
clafairy1984 Posts: 253 Member
edited November 2024 in Health and Weight Loss
I've been finding that I have been hungrier and am wondering if im not wisely spreading my cals out over the day. How are you dividing up yours between meals and snacks?

Replies

  • debubbie
    debubbie Posts: 765 Member
    I usually go 400-500 calories for breakfast, about 300 for lunch, around 250 for an afternoon snack, and about 700 for dinner. I am typically hungrier in the evenings after I workout and I like to have some calories saved for that problem. I'm also dropping my calories to 1700 a day and may need to tweak my numbers a little bit.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    dunno really

    I always leave a few hundred for the evening because I like to graze and snack

    my breakfasts are around 200 plus a 50 cal allowance for milk in coffee through the day

    Lunches and dinners between 300-500

    An after work 200 cals something

    the rest is on snacks - yogurt and berries, biscuits, ice cream, crisps generally
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    Today it is:

    22% Pre-workout
    27% Post-workout
    6% Lunch
    20% Dinner
    26% Dessert
  • BoxerBrawler
    BoxerBrawler Posts: 2,032 Member
    I think it's different for eveyone and it depends upon your physical acitivty. For me, I always wake up wicked hungry (but I always go to be slightly hungry). I always eat a big breakfast around 200 to 300 calories. My lunch is only around 120-200 (protein drink), I am a snacker so sometimes my daily snacks can total around 300 - 400. Dinner is around 300. I try to stay between 1,000 to 1100 or so per day and I eat 90% protein/veggies/fats with very limited carbs/fruits. This is what works for me now but I have had to tweak every month to achieve my goals. Also, depending upon what time I am working out my calorie intake will change. Also, depending upon my exercise like on my heavy lifting days I bump up my carbs a little bit. Eat to perform, not the other way around. Everything I do nutrition wise (calorie intake and macro's) are focused around my exercises for the day. Please don't use this past weekend in my diary as an example! LOL! It's not a great one, I was slightly over my target and at mostly carbs (yuc). :smile:
  • earlnabby
    earlnabby Posts: 8,171 Member
    Yesterday was pretty common:

    Breakfast: 264
    Lunch: 512
    Afternoon snack: 180
    Dinner: 513
    Bedtime snack: 452
    total: 1921 (My TDEE - 500 is 2100 so I try to stay between 1900 and 2100)

    I am managing T2Dm so I spread my carbs out. Generally lunch is my highest carb meal because that is when I also have fruit but dinner can be pretty close.
  • instantmartian
    instantmartian Posts: 335 Member
    I try to keep all meals around 300 calories plus another 400 for snacks for the day.

    Yesterday looked like this:
    Breakfast 243 (around 7am)
    Snack 270 (around 10am)
    Lunch 386 (around noon)
    Snack 120 (around 4pm)
    Dinner 323 (around 7pm)

    I go to the gym in the evenings, and if I plan on doing a hard workout, I sneak another snack or small meal in between my second snack and dinner and have dinner later (typically around 8pm), usually high in protein.

    I eat all whole grains (mainly quinoa, brown rice, Ezekiel bread, etc.), lots of protein (chicken, fish, egg whites, vegan/pea protein powder, etc.), healthy fats (natural peanut butter, almond butter, cashews, almonds, etc.), lots of veggies (broccoli, zucchini, spinach, etc.) and some fruits, typically berries (blackberries, blueberries, etc.).

    I have found eating smaller meals/snacks throughout the day is the only thing that keeps me from feeling incredibly hungry come meal time, and it has prevented me from overeating at meals and grabbing foods that are poor choices.
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