How to divide the number of calories in each meal menu while on a diet?

Some of you may have the habit of eating small but frequent, and there are also those who eat rarely but in large portions. However, for those of you who want to gain a healthier weight and want to be more healthy, you may have to make a meal plan for yourself. This can make your mealtime more disciplined and keep your appetite in check. You may need to split calories for the day. How to?

How to share calories in a day

Planning your meals for the day by dividing the calories in a day is beneficial for you. Your meal times and meal portions can become more regular. In addition, your hunger and appetite are maintained. The impact, you can better maintain your weight. Then what to do?

First, start by determining how many calories you need in a day, adjusting to your current body weight. You can calculate your calorie needs per day with this way. If you want to lose weight, you can reduce your calorie needs by 500 calories per day. But remember, don't let the calories you consume in a day be less than 1200 calories. The minimum number of calories you have to feed in a day is 1200 calories.

If so, the next step is to divide your calorie needs into 5 meals, consisting of three main meals and 2 side meals. Of course, the calories in the main meal are more than the calories in a snack. Interlude between meals.

Why do you have to eat 5 times a day?

Eating a little but often a day is the best way for you to maintain your weight or lose weight (but still pay attention to how many calories are entering your body).

Eating 5 times a day can help you avoid excessive hunger, which usually makes you want to eat more. In addition, eating 5 times a day can keep your metabolism in check and can also better control your blood sugar levels.

Calories for breakfast, lunch, dinner, and snacks

Try not to miss your main meal times, which are breakfast, lunch, and dinner. If you miss one of your meals, then you are more likely to eat more. As a result, this can lead to weight gain

Start with calories for breakfast. Breakfast is important to supply initial energy for the body after 7-8 hours of sleep. You need initial energy to carry out your activities in a day. After breakfast, the next 3-4 hours you need lunch to get more energy.

A few hours after lunch you need to have dinner. But remember, don't eat dinner near bedtime. At least, your dinner time is 3 hours before bedtime. Between the main meal times, don't forget to tuck in a snack.

The following is the distribution of calories per day:

For a snack, you can get 100-150 calories of calories per one meal. So, from two interlude meals, your body has gotten 200-300 calories. You can reduce the total calories per day by the total calories from the interlude, so that you will get the total calories for the main meal. From here, you can then divide the calories into 3 portions (for breakfast, lunch and dinner).
If your calorie requirement is 1200 calories, you can split the calories for the main meal by 300 calories per one main meal.
If your calorie requirement is 1500 calories, you can split that into 400 calories per one main meal.
If your calorie requirement is 1800 calories or 2100 calories, the calories you can eat per one main meal are 500 calories. The remaining calories can be used for a snack.
If your calorie needs are 2400 calories or 2700 calories, you can get 600 calories per main meal and the remaining calories for a snack.