There is no one, specific, numeric answer to the question, how many calories should I eat for breakfast?
The correct response will be determined by several factors.
First, are you male or female? That was easy, right?
Next, your height and current weight.
Then an estimated level of activity must be included as well. How many times per week do you exercise? For our purposes, exercise will be defined by at least twenty minutes a session, with a minimum of three times a week.
The last issue is optional. Do you want to lose weight or simply maintain your current poundage?
As an example, let us say you are a 35 year old female, 5 ft, 6 in. tall and weighing 145 lbs.
Our hypothetical female friend takes three, twenty minute walks a week.
In this case, to keep her weight the same, she should consume 1,885 calories per day. To lose pounds in a safe manner, 1,508 calories should do the trick.
Although I’d like to have you believe I’m some sort of dietary mathematician, calorie calculators are prevalent all across the internet that will provide this number to you, based on your personal criteria.
However, this article is specifically relating to breakfast. So let us further define the number of calories you should have in your first meal of the day. In this case, there is an easy math calculation to determine this. Most experts cite thirty percent of your overall daily caloric intake should be at breakfast. Therefore in our example, she would be looking at a range of 450 to 550 calories each morning.
The great thing about breakfast is it’s wide array of food options depending upon your taste.
Lets start with an american favorite, scrambled eggs and bacon. A large egg is approximately 70 calories. A typical slice of bacon around 45. Therefore, two eggs and two bacon strips would be in the 230 range. So lets go healthy with a slice of whole wheat toast (unbuttered of course) which would add another 100 calories. We’re doing pretty well so far, so lets have some hash brown potatoes too, just a half cup though for another 200. Grand total of the above breakfast 530 calories.
Whoo, our imaginary girlfriend just made it under her plan.
To help answer the question, how many calories should I eat for breakfast?, Here are some other examples :
A three egg omelette with one ounce cheddar cheese = 325 calories
Three blueberry pancakes with one ounce maple syrup= 350 calories
One cup of oatmeal = 300 calories
An eight ounce serving of non fat yogurt = 160 calories
These are but a few of the foods and meals you may prefer at breakfast.
No matter which ones you choose, I hope it’s your start to a GREAT DAY!