Do longer work days require more calories?

It depends more upon what kind of work you do than anything. If it's physically demanding, absolutely. If it's an office job that involves 90% sitting on your butt, probably not.

I found that for my really low-calorie, longer days, eating smaller amount every four hours tended to help. By the end of each four hour period, the hunger was really starting to set in hard, and for me, the hungrier I am, the less food it takes to shut my gut up.

I am the opposite...

Skipping breakfast most days helps me control hunger, it gives me more volume for lunch/dinner. My husband works early hours from home so I usually wake up when he does so often times I'm up 4am too. I eat on average 1250 calories.

I also started playing around with my macros and I found having a carb, protein, fat with every meal helps keep me satiated on lower calories.

So maybe try playing around with your macros and meal frequency to find your sweet spot.

ajctrain2027 wrote: »

I start my day at 4:30 and get home between 5:30-6:00. I have a hard time stretching 1200 calories over the day and arriving home famished. I have a protein drink on the way home, but evenings are a real challenge. I wonder if people with longer schedules need an extra 200-300? Or is that wishful thinking?

Is your goal appropriate or overly restrictive and agressive? Are you a very active person or sedentary?
Do you get 8 hours or less of sleep each day? If you get much less than 8 hours consider getting more. When I am sleep deprived I always want to eat more. http://www.uchospitals.edu/news/2004/20041206-sleep.html
Most people are probably awake 14-16 hours a day so no you don't need more calories than someone else just because you have a long work day instead of being home during those hours.
Are you meeting your protein, fat, fiber goals? You said you were drinking a protein shake. I personally find chewing satisfies me more than drinking my calories.
Play around with when you eat most of your calories. I eat every 3-5 hours. That is when I get hungry but I don't split my calories evenly. Some people eat more frequently or less frequently. Find what helps you function best. Try eating lighter in the morning and save more calories for later in the day maybe.

ajctrain2027 wrote: »

I start my day at 4:30 and get home between 5:30-6:00. I have a hard time stretching 1200 calories over the day and arriving home famished. I have a protein drink on the way home, but evenings are a real challenge. I wonder if people with longer schedules need an extra 200-300? Or is that wishful thinking?

I think that 1200 calories is too few for the vast majority of people. (You can ignore that statement if you're a very short sedentary older woman.) That's more likely the problem.

As others have noted, sitting at a desk for a few extra hours doesn't mean your body needs extra calories. Staying awake longer doesn't even usually mean your body needs extra calories - but it sure will try to convince you of the opposite. Which is why getting enough sleep is important for weight loss. Your day starts very early. Do you get enough sleep? Not getting enough sleep can make you hungry.

The more you work, the more energy you need. This includes mental energy, as if you have a desk job, you don't need more calories. But if food is motivating, then that long of a work day you will crave more food to keep you going!

I have a desk job and have found if I don't get some cardio at lunch time I'm more prone to the munchies in the afternoon.

The sun is out today and I'm looking forward to a long walk around the pond in a state park near me at lunch.