If the total daily calorie intake is, for example, 2,000 kcal, a common recommendation by meal:
| Meal | % of daily calories | kcal (based on 2,000 kcal) |
|---|---|---|
| Breakfast | 20-25 % | 400-500 kcal |
| Lunch | 30-35 % | 600-700 kcal |
| Snack | 10-15 % | 200-300 kcal |
| Dinner | 25-30 % | 500-600 kcal |
| Evening snack | 5-10 % | 100-200 kcal |
Calorie Distribution with Normal Balance
≈ 2,178 kcal/day (≈ 15.9 PAL*)
| Meal | % of daily calories | kcal |
|---|---|---|
| Breakfast | 20-25 % | 435-545 kcal |
| Lunch | 30-35 % | 655-760 kcal |
| Snack | 10-15 % | 220-330 kcal |
| Dinner | 25-30 % | 545-655 kcal |
| Evening snack | 5-10 % | 110-220 kcal |
Calorie Distribution for Weight Loss
≈ 1,678 kcal/day
| Meal | % of daily calories | kcal |
|---|---|---|
| Breakfast | 20-25 % | 335-420 kcal |
| Lunch | 30-35 % | 505-590 kcal |
| Snack | 10-15 % | 170-250 kcal |
| Dinner | 25-30 % | 420-505 kcal |
| Evening snack | 5-10 % | 85-170 kcal |
Nordic Nutritional Recommendations (Adults)
Recommended proportions of daily energy intake (E%) are:
- Carbohydrates: 45-60 %
- Fat: 25-40 %, of which saturated fat max 10 %
- Protein: 10-20 % (can go up to 25 % if needed, e.g. for weight control or strength training)
- Salt: max 5 g / day
Practical Suggestion for Weight Loss
To keep hunger under control and protect muscle mass:
- Protein: 20-30 % of energy (≈ 1.2-2.0 g per kilogram of body weight)
- Carbohydrates: 40-50 %
- Fat: 25-35 %
Example Macro Breakdown on Weight-Loss Calories (1,678 kcal)
| Nutrient | % of energy | kcal | grams |
|---|---|---|---|
| Protein | 20-25 % | ~ 335-420 kcal | ≈ 84-105 g |
| Carbohydrates | 45-50 % | ~ 755-840 kcal | ≈ 190-210 g |
| Fat | 25-30 % | ~ 420-505 kcal | ≈ 47-56 g |
In other words:
- At least ~ 85 g of protein per day (preferably more if you train).
- Around 50 g of fat per day.
- The rest of the calories from carbohydrates.
*PAL = Physical Activity Level