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Here is a simple and easy way to distribute calories throughout the day and easily meet that calorie target!

  • After logging for a few days, take a look at how many calories you are eating with each meal. If you have 1600 calories to work with and you have a large lunch and dinner but a very small breakfast, here is a good way to decide how many calories to eat with each meal.

    • ​Breakfast: 250

    • Lunch: 500

    • Dinner: 500

    • Snacks: 350

  • This method is handy when you are:

    • ​Learning how to easily stay under calories

    • Eating somewhere and you aren’t in control of the food.

  • Say you are eating with your family and they are having homemade ribeyes and mashed potatoes for dinner. Knowing that you can only have 500 calories for dinner, here is a good way to use your calories wisely. 

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Here is an example of what spreading your calories out looks like in your food diary.

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