Determining the ideal number of calories to consume at dinner can be a game-changer in your weight loss. After all, if you usually enjoy a larger, higher-calorie dinner, it can cause a setback in your progress. That said, in addition to calorie counting, you should also pay attention to what you put on your plate and portion control. We spoke to a registered dietitian who explains how to uncover the number of calories you should eat at dinner to lose weight. That way, you can enjoy a delicious, nutritious meal without derailing your efforts.
“Weight loss can be a challenging journey. There is too much information out there, and much of it is conflicting. The problem is that it depends on what and how we eat [daily]” explains Destini Moodi, RD, CSSD, LDa registered dietitian specializing in sports performance, body composition changes and injury recovery from Top Nutrition Coaching. “Dinner is usually the hardest because it’s at the end of the day, we’re tired, want something that everyone around us will like and help with weight loss goals. On the surface, this seems like a monumental task. It doesn’t have to be.”
How many calories should you eat at dinner to lose weight?
To identify your dinnertime calorie goal, you first need to know your total calorie goal for the day. Finding a calorie calculator online is a great tool for establishing your baseline.
“The more questions asked, the better it is to determine a caloric intake to reach your goals,” says Moody. “Once you have this number, divide it by three. This is the number of calories you should have at each of your three main meals. For example, if you’re trying to get 1,500 calories per day, each meal should contain 500 calories per day.”
If you want to lose weight, it’s best to spread your calories evenly throughout the day so you can burn them through exercise and physical activity. If you save a big chunk for dinner, there isn’t much time to burn those calories between your last meal and bedtime.
“Once you have your baseline of calories per meal, you can plan accordingly,” Moody emphasizes. “[While] dinner may still be your family’s favorite meal, portion sizes become important to avoid exceeding caloric intake.”
Tips to ensure you meet your calorie goals at dinner:
- Keep a food diary to track calories.
- Use a scale and measuring tool to ensure proper portion sizes.
- Enjoy vegetables and lean proteins for the base of your meal, as “these are the least amount of calories,” says Moody.
- Be careful with toppings and sauces, which are usually loaded with excess calories.
RELATED: 30 High-Protein Dinner Ideas for Weight Loss
“Dinner doesn’t have to be limited to chicken and broccoli (although that’s a good base to start with),” says Moody. “You can lose weight by knowing your total calories for the day, dividing it by three, and sticking to that number at dinner. Have your family’s favorite recipes, but measure your portions. Dinner can be enjoyable and help you achieve health and your weight loss goals.”
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Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness and self-care topics to readers. Read more about Alexa
