Do You Know What Is Per-Meal Calorie Distribution? Find Out Here

If you are trying to lose weight, calorie regulation is very important. Here is how should your calories be distributed per meal.

Chanchal Sengar
Written by: Chanchal SengarPublished at: Aug 18, 2020Updated at: Aug 18, 2020
Do You Know What Is Per-Meal Calorie Distribution? Find Out Here

Calories are one of the most important factors in healthy eating. If you think that consuming anything healthy would keep you fit, you are missing out on an important point which is calorie control. Limiting the calorie intake and burning out all the calories you’ve consumed is the key to fitness and weight loss. If you are trying to lose weight, you must practice meal planning which includes per-meal calorie distribution. Let us make it easy for you. Read ahead to know how should your calories be distributed according to the meal.

How does distributing calories per meal helps in weight loss?

Do you know you are required to burn extra calories(more than what you consume in a day) to shed weight faster? For example- if you consume 3,000 calories a day, you have to burn 4,000 calories the same day to lose weight! This is why most people either weigh the same or put on but not lose.

Cutting down your calories suddenly by fasting or any other method cause serious repercussions, in case you thought you can go that way! Losing weight naturally and healthily is only possible by gradually reducing calories and distributing.

Calorie distribution chart

What is the ideal calorie intake for a person? On an average, women should consume 2,000 calories whereas men should have only 2,500 calories for stable body weight. But for weight loss, you need to cut down on these as well. Losing weight is only possible if you consume fewer calories and burn them all with daily exercise. 

Also Read: Does Meal Timing Affect Weight Gain

How to Divide Calories in Each Meal?

Here is the guide to ideal calorie consumption per-meal. If you follow these numbers, you can see a significant drop in your weight without experiencing fatigue or sluggishness.


Calorie percentage- 20%

Take the adage, breakfast like a king/queen seriously but in a healthy way. Breakfast is the most important meal of the day as it provides energy for the entire day. You should not miss this first meal of the day for any given reason. Even while losing weight, you should not compromise with breakfast and have a wholesome, protein-rich brekkie. But avoid these protein-rich foods that cause weight gain.


Calorie Percentage- 50%

You can follow any diet but half of the total calories which is about 1,000 calories should come from your lunch. But that doesn’t mean you can have anything that provides 1,000 calories. Have a healthy and heavy lunch with proper proportions of protein, fats and carbs.

Also Read: Time-Restricted Eating- Achieve Your Weight Loss Goals By Eating Only 4 Hours A Day


Calorie Percentage- 15%

The dinner should always be light and healthy. Besides, you should also eat timely. Try to finish your last meal by 8 pm so that your body gets enough time to digest it. This would also regulate your bowel movements and keep the stomach and digestive problems at bay. With a healthy digestive tract, your metabolism would be great and your aim for weight loss becomes easily-achievable.


Calorie Percentage- 15%

When hunger pangs strike in-between meal times, grab a healthy snack such as roasted makhanas to satiate your craving without increasing the calories.

Upon following this plan, you would surely see a significant loss in your weight with a healthy lifestyle.

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