How Many Calories Should A Healthy Breakfast Be


How Many Calories Should A Healthy Breakfast Be — Not only is breakfast the most important meal of the day, it’s also one that can help you lose or gain weight. It all depends on what you’re eating and how much (if any) exercise you do.

A healthy breakfast can set you up for a good day. So how many calories should your breakfast be? That depends on what your goal is, whether you’re looking to lose weight or not, and so forth.

How Many Calories Should A Healthy Breakfast Be

woman making a breakfast smoothie

Even if you’re trying to cut calories to lose weight, that doesn’t mean breakfast has to be a measly, dry piece of toast and a hard-boiled egg.

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Instead, break the overnight fast with a filling lunch that will keep you satisfied and provide you energy for the rest of the day.

Dietitian Julia Zumpano, RD, LD states, “I prefer balanced meals that emphasize high-quality nutrition.”

What you need to know to make wise decisions in the morning is listed below.

Does eating breakfast help you lose weight?

Although breakfast is frequently referred to be the most significant meal of the day, its precise contribution to weight loss is debatable. Studies have shown that those who have a substantial breakfast throughout the day burn more calories than those who skip breakfast, who instead consume fewer calories throughout the day.

So, according to Zumpano, it is best to pay attention to your hunger signals. You should eat breakfast if your appetite is piqued and ready to go in the early morning. Don’t worry if you don’t get hungry till later.

What not to eat for breakfast

If you’re trying to lose weight, it’s best to steer clear of heavy, refined carbohydrates, especially first thing in the morning. Baked goods like donuts, muffins and scones are high in sugar, bad fats and overall calories, Zumpano says.

“Also, if you start your day off with something sweet, you’re more likely to crave sweets all day,” she says. “Sugar is very addicting and difficult to control.”

Speaking of sugar, don’t forget about your drinks. Orange juice and sugary coffee creamers can set you back a lot of calories and sugar. Avoid them, or make sure you factor them into your daily plan.

The building blocks of a healthy breakfast

To enhance feelings of fullness, Zumpano advises organizing your meal to include a lot of protein and fiber. This may also continue to pay off in the future: According to one study, young women who consumed more protein at breakfast were less likely to snack on high-fat meals throughout the day and have cravings.

She recommends including those components in your breakfast:

  • A source of protein, which could be animal-based or plant-based.
  • A whole grain.
  • A fruit or vegetable.
  • A healthy fat (optional).

What portion size should you follow for breakfast? Depending on how many calories you require throughout each day, everyone’s optimal calorie intake will vary slightly. However, Zumpano advises aiming for 300 to 500 calories for breakfast if weight loss is your primary concern. Making sure your breakfast is a well-balanced, high-quality meal is more crucial than watching calories.

What Is the Best Number of Breakfast Calories?

Toast with with fried egg, avocado, red radish, tomato and cress

How Many Calories Should I Eat at Breakfast?

Depending on when you last ate and how long you slept, by the time you eat breakfast, you may have deprived your body of calories for up to 12 hours. This implies that your brain, which needs glucose to function, is depleted of energy, and that your metabolism is in desperate need of fuel to get going. In other words, it’s crucial to eat enough calories at breakfast since they have a significant job to complete.


The number of calories you should eat at breakfast depends on your total calorie intake, but typically ranges from 350 to 500 calories.

Personalized Calculations

By calculating a percentage of your daily caloric intake, you may figure out exactly how many calories you should have for breakfast. Breakfast should make up 25% of your daily caloric intake if you typically consume three meals and two snacks. This proportion is based on a diet where two snacks replace one meal and three meals account for the remaining calories. If you prefer six smaller meals or eat three meals a day without snacks, divide your total calorie intake by the number of meals since the purpose of this type of plan is to eat roughly the same number of calories at each meal.

General Guidelines

You can simply follow general rules if you’re not adhering to a rigid diet. 350 to 500 calories are what Columbia University advises for breakfast. You won’t have enough energy to speed up your metabolism and get you through to your next meal if you consume less than 350 calories. However, consuming more than 500 calories may leave you with more energy than you require, which will result in the extra calories being turned into fat. Many people find this range to be satisfactory, but if your daily caloric intake is higher than 2,400, you might require 600 calories or more for breakfast.

Calories per Macronutrient

The Institute of Medicine advises getting between 10 and 35 percent of your daily calories from protein and between 45 and 65 percent from carbohydrates. You should get the remaining 20 to 35 percent of your calories from fats. The range provides you some flexibility to create meals that are right for you, but your breakfast should have all three macronutrients in roughly the same proportion. Your breakfast calories may contain 30% protein, 50% carbs, and 20% fat if you want to increase your protein intake. A 500 calorie meal in that case would have 150 calories from protein, 250 calories from carbs, and 100 calories from fat.

Make Them Nutrient-Dense Calories

Make sure your breakfast calories are packed with nutrients. Choose whole grains over refined grains because they provide healthy carbs, fiber, vitamins and minerals. Eggs, low-fat milk and yogurt, as well as nut butters, are good sources of protein — and they also provide a serving of fat. While eggs are high in cholesterol, current research shows that consuming up to one egg daily does not increase the risk of heart disease in healthy people, according to the Harvard School of Public Health. If you’re bored with typical breakfast foods, Clemson Cooperative Extension recommends thinking outside the box: Try eating leftovers from dinner or your favorite sandwich.

How Big Should Your Breakfast Be?

breakfast blueberries granola sliced apples and yoghurt in bowl

The most crucial meal of the day is a healthy breakfast, as you’ve probably heard several times. Even while there is some debate about whether eating it every day will help you lose weight, it is generally accepted by experts that starting your morning with a healthy breakfast is never a bad idea. The appropriate combination of nutrients can help you feel satisfied, energized, and focused throughout the course of the day.

But how substantial should that meal be? There is no one-size-fits-all breakfast, according to Tasty Balance Nutrition’s owner, Lindsey Pine, M.S., R.D. There are a few things to think about in order to decide what will work best for you.

No matter how big your breakfast is, try to consume a balanced diet of protein, fiber, good fats, and complex carbohydrates.

No matter how big or tiny your breakfast is, you should always strive to eat a variety of these macronutrients. They are the ones that will provide you with long-lasting energy and guarantee that you won’t go hungry before lunch. Pine enjoys a variety of balanced dishes, such as smoothies with leafy greens and a high-protein component, overnight oats, and plain Greek yogurt with mixed berries and chopped almonds. (maybe just protein powder or chia seeds). A dish of fruit and a couple of hard-boiled eggs will do the trick.

A typical 250–300 calorie nutritious little breakfast will be had. However, this will differ greatly from person to person.

According to Pine, this is a sound general advice for someone who generally consumes roughly 2,000 calories per day in snacks in between meals, but it may differ depending on your weight, sports goals, gender, age, and level of hunger. For instance, a petite woman who exercises three times per week and consumes 1,600 calories per day may prefer to start her day off right by eating a nutritious breakfast in the 300–400 calorie range, whereas a woman who exercises every day and consumes 2,100 calories per day may benefit from a breakfast in the 500–600 calorie range.

You shouldn’t force yourself to eat in the morning if you’re not at all hungry.

You don’t have to eat, according to Pine, if you wake up feeling extremely bloated, queasy, or just simply not hungry and the thought of downing a smoothie practically makes you gag. She explains that “some people just can’t tolerate much food first thing in the morning.”

Is this situation all too familiar? Instead, Pine advises that you pay attention to your body’s signals and hold off on eating until you are truly hungry. She admits, “I don’t eat breakfast right away. I drive to work, have some green tea about 7:30 A.M., and frequently don’t take my breakfast until 9 A.M. Is there a pattern or logic to it? Not really—I pay attention to my body, and that routine suits me just fine.

Additionally, you might want to keep your breakfast modestly sized if you typically consume larger lunches, dinners, and snacks.

According to Pine, the amount of food you eat for breakfast largely relies on how much you feel comfortable eating in the morning and how much you typically consume throughout the day. Keep your breakfast modest if you favor larger lunches and dinners or if you frequently snack. It ultimately boils down to your preferences and what supports your efforts to lose weight and eat healthfully.

What works best for you, and how can you find out? Pine advises dividing your daily caloric requirements into three main meals and two snacks to effectively meet your energy requirements. Therefore, if you can’t eat much in the morning, take a little meal and then eat more later.

These 400-Calorie Breakfasts Will Keep You Full Right Up Until Lunch

Beat those mid-morning cravings for good.

Oatmeal porridge with banana, walnuts and honey in bowl on purple wooden background. Healthy breakfast.

However, it’s crucial to keep in mind the quality of your calories rather than just aiming to hit a certain number, she explains. “Breakfast should include some type of fiber—such as oatmeal, 100 percent whole-grain bread, and fruit—since fiber may help keep you full longer. Protein is also a key component to breakfast for that same reason. One should make sure their meal includes some type of protein, like yogurt, eggs, and nuts, in order to prevent being hungry way before lunchtime.”

Protein can also help boost your metabolism. “Because protein is more difficult for the body to break down and digest than other nutrients, it can increase post-meal calorie burn by as much as 35 percent,” Patricia Bannan, MS, RDN, author of Eat Right When Time Is Tight, told Prevention previously. Try to incorporate more metabolism-boosting foods like avocado, Greek yogurt, and cottage cheese into your breakfast routine.

Ready to get started? These 400-calorie breakfasts will keep you full and energized all morning long. And while you’re at it, check out these overnight oats, breakfast bowl, and smoothie recipes that are low-calorie, protein-packed, and ridiculously tasty.

“Four hundred calories is a good ballpark for breakfast for most people,” says Keri Gans, MS, RDN, author of The Small Change Diet. “Starting the day with breakfast may help to provide energy and set a healthy tone for the day.”

She adds that it’s important to focus on the quality of your calories rather than simply trying to reach a target amount. Since fiber may help you feel fuller longer, breakfast should include some form of fiber, such as oatmeal, 100% whole-grain bread, and fruit.For the same reason, protein is essential for breakfast. To avoid being ravenous before lunch, one can make sure their meal has some form of protein, like yogurt, eggs, and almonds.

Your metabolism can also be boosted by protein. According to Patricia Bannan, MS, RDN, author of Eat Right When Time Is Tight, protein can boost post-meal calorie expenditure by as much as 35% since it is harder for the body to digest and break down than other nutrients. Increase the amount of items that improve your metabolism in your breakfast routine, such as avocado, Greek yogurt, and cottage cheese.

Are you prepared to begin? These meals with 400 calories will keep you satisfied and energized all morning. Check out these low-calorie, protein-rich, and unbelievably delicious overnight oats, breakfast bowl, and smoothie dishes while you’re at it.

  1. PB&B Sandwich
PB&B Sandwich

This peanut butter and banana sandwich is a healthier version of “The Elvis,” since it was one of the King of Rock’s favorite meals when topped with bacon. We left out the meat and added fresh blueberries on the side.

Directions: Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter. Top each half with ¼ c sliced banana and eat as an open-faced sandwich with a side of 20 blueberries.

Total calories: 406

2. Cheesy Eggs on Toast

Cheesy Eggs on Toast

Order this omelet at your favorite weekend breakfast spot, or make this combo in your own kitchen.

Directions: Request an omelet made with 1 egg and 2 egg whites. Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella. Eat with 2 slices of whole wheat toast (no butter!)

Total calories: 391

3. Egg Sandwich on the Run

Egg Sandwich on the Run

This is a great go-to sandwich if you’re relying on a food court, heading out for an early-morning road trip, or grabbing a quick breakfast on your way to work. Who says you can’t have fast food?

Directions: Order a Dunkin’ Donuts Egg & Cheese on English Muffin (without meat). Wash it down with a small iced latte with fat-free milk.

Total calories: 401

4. Peach Parfait

Peach Parfait

This ready-in-a-minute yogurt dish adds calcium to your diet and helps boost your immune system, thanks to a dose of vitamin C. Swap peaches for your other favorite fruits for a quick flavor switch.

Directions: Spoon 1 c low-fat vanilla Greek yogurt into a dish. Top with 1/2 c store-bought low-fat granola. Top with 1 c sliced fresh peaches. Sprinkle on ground cinnamon.

Total calories: 380

5. Not-Your-Ordinary Cereal & Milk

Not-Your-Ordinary Cereal & Milk

Cereal is often the easiest breakfast to get down on a busy morning. Add fresh flavor to yours with protein-packed walnuts and fiber-rich fruit. You can even change up the flavor by swapping blueberries for 1 c sliced strawberries.

Directions: Pour 1 c Kashi Go-Lean cereal into a bowl. Top with 1 c blueberries. Sprinkle with 2 Tbsp walnuts and add 1 c low-fat milk.

Total calories: 407

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