It's hard to believe that the average American consumes around 3,800 Calories per day. That's more than all the food shown on this page. Highly processed foods are very easy to overeat.
Below is a selection of meals that are in the 300-400 Calorie range. The visual representation gives an idea of portion size. Click here for to see calories found in fast food.
Breakfast - 290 Calories1 whole wheat English muffin
2 pats low fat butter
1 hard boiled egg
1/2 cup of fruit
8 oz fruit juice
8 oz water
Cereal - 300 Calories
2 cups of cereal
8 oz 2% milk 1 banana
1 coffee or tea
Baked potato - 305 Calories
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
1 cup sliced melon
12 oz water
Oatmeal - 325 Calories
1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana
1 cup oatmeal with raisins
1 cup of fruit
1 cup coffee or tea
1 banana
Soup - 350 Calories
1 bowl of soup
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
4 saltine crackers
Chicken - 345 Calories
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
6 oz of chicken
1 cup of green beans
2 pats of low-fat butter
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
Chicken Salad - 350 Calories
1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water
1 large tossed salad
2 tablespoons reduced fat oil and vinegar dressing
6 oz sliced chicken
1 cup of low fat wheat thin crackers
12 oz water
Scrambled eggs - 360 Calories
2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter1 coffee or tea
8 oz water
2 scrambled eggs
2 strips of turkey bacon
1 piece whole wheat toast
1 pat of low fat butter1 coffee or tea
8 oz water
Chicken and Rice - 395 Calories
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
6 oz cooked chicken
2 tablespoons of barbecue sauce
1 cup of mixed vegetables
1/2 cup of brown rice
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
12 oz water
The recommended daily consumption for women living in developed nations is 1,800 to 2,000 per day and for men it is 2,500 to 2,700 per day. These are averages and don't take account of metabolism and lifestyle.The minimum per day is approximately 1,500 calories - this is what'sneeded just to keep your body ticking over (roughly one calorie per minute). Anything less than this is likely to lead to malnutrition and diet related conditions.
There is no daily maximum as it depends on the person and what they're doing. For example, mountaineers and polar explorers need to take in over 10,000 calories a day if they are to maintain their bodies (a lot of these calories are used just to keep warm). Active sports enthusiasts regularly need 5,000 or more calories a day and a manual worker 3 to 4,000 a day.
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