How many calories to have per meal to lose weight

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 Once you know roughly how many calories you are having, try using the amounts below as a general guide to help you stay on track.




Women

Based on an average of 1,400kcal per day:


breakfast: 280kcal

lunch: 420kcal

dinner: 420kcal

snacks and drinks: 280kcal

Men

Based on an average of 1,900kcal per day:


breakfast: 380kcal

lunch: 570kcal

dinner: 570kcal

snacks and drinks: 380kcal

Remember

When having your meals, try to include:


at least 5 portions of fruit and veg each day – a portion is 80g, though a combination of smaller amounts counts too

at least 2 portions of fish each week (if you eat it), one of which is oily – a portion is 140g

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