Ever stood in the grocery aisle wondering, "How much should I eat right now?" You're not alone. Most know daily calories but not how to divide them.
Your real calorie need is your TDEE — how much energy your body burns daily, which varies by your lifestyle and activity level.
Use the Mifflin-St Jeor equation based on height, weight, age, and activity for an accurate calorie baseline before you eat.
Try a 33/33/33 calorie split. If you eat 1,800 calories, aim for 600 calories each meal for steady energy throughout your day.
Eat bigger breakfasts and smaller dinners. Your body processes food best in the morning when insulin sensitivity is highest.
Try 1,500 calories daily: 400 cal protein breakfast, 500 cal high-fiber lunch, and a lighter 450 cal dinner to support your goals.
For active guys burning 3,000+ calories: don’t skip lunch – it’s your fuel for an intense afternoon workout or workday.
Pregnant? Early months don’t need extra calories, late months need just +450. Focus on nutrient-rich foods, not just eating more.
For blood sugar control, eat 45-60g carbs per meal and never skip breakfast to avoid glucose spikes and maintain steady energy.
Eat low-calorie, high-volume foods like chicken and veggies to fill up and prevent overeating with same calorie count.
Heavy late-night meals disrupt sleep and increase fat storage. Eat lighter dinners for better rest and metabolism.
No magic number, but find your TDEE and meal split that fits your lifestyle. Stop stressing and eat mindfully for lasting health.