How Many Calories Should You Eat to Lose Weight?
Discover the science behind calorie deficit and how to calculate the right amount for your body.
Meal Calorie Calculator
Understand the Calories in Your Meal
Want to know how your meal breaks down? Below are sample meal combinations with estimated calorie values to help you get a better sense of portion sizes and macronutrient distribution.
Breakfast Example
- 2 Scrambled Eggs – 140 kcal
- 2 Slices Whole Grain Toast – 160 kcal
- 1 Small Banana – 90 kcal
- Total: ~390 kcal
Lunch Example
- Grilled Chicken Breast – 200 kcal
- Brown Rice (1 cup) – 215 kcal
- Steamed Broccoli – 55 kcal
- Total: ~470 kcal
Snack Example
- Greek Yogurt (200g) – 150 kcal
- Mixed Nuts (30g) – 170 kcal
- Total: ~320 kcal
Dinner Example
- Baked Salmon (120g) – 250 kcal
- Quinoa (1 cup) – 220 kcal
- Side Salad with Olive Oil – 180 kcal
- Total: ~650 kcal
Note: These are estimates. Calorie values vary depending on brand, preparation, and portion sizes. Always check labels when possible.
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