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Can i eat 400 calories a day to lose weight: How Long Will it Take to Lose 10 Pounds If I Burn 500 Calories a Day?

View Recipe: Southern Barbecue Bowl. Drinking it half an hour before meals can help you eat fewer calories.

William Murphy
Friday, April 21, 2017
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  • A pound is equivalent to approximately 3, calories.

  • Height: cm ft 0 0. Keeping your physical activity high is also a way to slow down the weight gain observed as people get older, on average.

  • While burning calories is helpful when it comes to weight loss, finding ways to help you manage the number of calories you consume is equally important.

  • It is also important that you watch your diet regardless of quantity.

Why You Must Eat More to Lose Weight

This is a perfect exercise as it allows you to have some snacks after the long tiring session. Active men who walk more than 3 say per day may require 2,—3, calories per day to maintain their weight and 2,—2, calories per day to lose 1 pound 0. The secret is jarred apricot preserves; much more than a spread for toast, it balances the earthy sage and pungent mustard in the pan sauce and gives everything a glossy coat. We gave a crowd-pleasing classic like barbecue chicken pizza a Korean spin. Could she have a healthy planning in this regard?

Drinking water immediately before meals may help reduce hunger and make you eat fewer calories In Latin ,ose, a little bit of blistering on tortillas, peppers, onions, and garlic adds pleasant smoke and incredible complexity to a dish. The honey-ginger glazes packs a ton of flavor without a long list of ingredients or extra time in the kitchen. If you're in a pinch, the La Tortilla Factory corn tortillas are the next best thing to homemade. On a busy weeknight, whole-wheat tortillas are an easy sub. Murphy is a licensed childcare professional and holds a Bachelor of Arts in English from the University of West Georgia. Tracking Calories.

ALSO READ: If I Reduce My Sodium Intake Will I Lose Weight

Sweet grilled pineapple complements the juicy pork tenderloin perfectly. Our weight loss calorie calculator needs up to four of your measurements: height, neck, waist, and hipsto determine the percentage and mass of body fat which is integral in estimating the number of calories you need to forgo on a daily basis in order to achieve weight loss. If you want to lose weight sustainably and with minimal effort, consider increasing your protein intake. She is a member of the National Association for Family Child Care and contributes to various websites. A whiff of robust smoke flavor gives this vegetarian dish a meaty feel. Skip slide summaries Everything in This Slideshow.

Also, when you lose weight, you then need fewer calories to maintain your new weight k you needed for your original weight. Slow and steady weight loss is the goal with flexible dieting and this, unlike other diets, is sustainable over the long-term because you are able to eat and not feel deprived. You'll also get daily calorie and macro goals for your fitness journey. We have a wide selection of great recipes in our article above that you can check out. You are a perfect example of who this article is for and about. For dinner, eat a 3-ounce lean hamburger patty on a whole-grain bun with a piece of fruit.

An Example

Also, fill your diet with low-calorie foods 040 as fruits, vegetables, whole grains, lean proteins and nonfat dairy to help keep calories under control. They concluded that people don't lose as much weight through exercise alone because they don't burn as many calories as predicted, and they tend to compensate for the calories they burned by eating more. The basic 3,calorie deficit calculation does not account for how your metabolism changes when you are trying to lose weight. Article Sources. Your body is a very complex machine and its goal is survival, even at the cellular level.

  • How many calories for dinner? Have you considered Keto?

  • Weight loss is a complex topic since it is the intersection of biology, physics, psychology and others. View Recipe: Korean Barbecue Pizza.

  • Eliminating empty calories from junk food and focusing on nutritionally dense calories can help. How many calories for dinner?

  • A pound is equivalent to approximately 3, calories.

Everyone has different bodies and different ways to burn calories. This salad fits right into your weekday lineup with minimal effort and maximum flavor. She enjoys putting a creative spin on articles and making them as accessible as possible. It means that you will be taking less food for a long time. Using ripe, juicy peaches, it's the perfect sweet-salty side dish for any number of grilled or smoked proteins. Plus, it can lead to a loss of muscle mass. Energy Needs.

If you also burn about calories per day through cam, you'll lose a total of closer to two pounds per week. There is very little evidence to support the benefits of intermittent dieting over daily calorie reduction. Should I change the repartition between the macros? Check out some of our favorite recipes in this article on how to make healthy meals for your family. Yea it makes sense in terms of physics too. The amount of calories you burn depends upon a variety of factors, including:.

Basal Metabolic Rate

Add lemon wedges and bring to the table for a gorgeous presentation. Your current weight, therefore, is the determining factor on whether or not it is safe to eat 1, calories per day while burning off exercising. This article tells you whether celery….

But you need some calories to keep your energy up throughout the day! One other thing, Katch-McArdle is good for those who have a high muscle to body weight ratio but not for those that have can i eat 400 calories a day to lose weight higher body fat percentage. Br J Sports Med. The idea has been cited in other studies, as well as in thousands of popular weight loss articles. She holds a personal trainer certification and has years of experience as a circus coach, which she combines with in-depth research into health topics and trends to produce compelling articles. For those that are already pretty lean, but just have 5 pounds to lose, calorie deficits can be even smaller.

A family favorite swaps jarred sauce for fresh—which requires just a few ingredients and less than 10 minutes. The Surprising Truth. Could she have a healthy planning in this regard? Perform this exercise when the pool is quiet, and there are no distractions.

Other Tools You May Find Useful

Look to Buitoni pasta packs for quick meals on their own or to help you elevate salads and soups. Consider your energy needs when calculating calorie requirements. If the spice kick is too much for your family, you can cut the red pepper down by half without losing any of the dynamic flavor layers.

  • The Centers calries Disease Control and Prevention recommends replacing some high-calorie foods with items that have a significant water and fiber content, such as fresh fruit and vegetables and whole grains. This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

  • This article tells you whether celery….

  • One of the many benefits of strength training is that building more muscle mass will increase your calorie burn, both when you're working out and when you're resting.

  • Imagine an old-fashioned scale. Upping your protein intake and engaging in regular weight lifting can help you lose more weight, reduce muscle loss, and even gain more muscle.

Calories are simply a measure of energy. We're using the 4400 "fondue" loosely; the idea is that everyone scoops into a skillet of cheesy meatballs with hearty bread slices. Studies have shown that eating a low carb diet until can i eat 400 calories a day to lose weight can make you lose about two to three times more weight than a calorie-restricted, low fat diet 38 Calculation of Total Daily Energy Expenditure a. Or, if you'd like to make mealtimes even easier, subscribe to the Cooking Light Diet today to start receiving customizable meal plans featuring hundreds of low-cal breakfasts, lunches, and dinners. A creamy base helps the cheese go further and keeps the chicken moist. You can opt for a brisk walk daily to help facilitate this process.

At the same time, the more active you are, the more energy you need. Make sure that you are eating enough, and that you are considering these exercises regularly. View Recipe: Southern Barbecue Bowl. She is a member of the National Association for Family Child Care and contributes to various websites. View Recipe: Arugula Pesto Pizza. Calories are simply a measure of energy.

If your weight loss is faster than fay, you may be losing too much muscle mass in addition to fat. Carbs are a much more affordable and efficient energy source. Although you may get calories from a cheeseburger and calories from a chicken salad with vinaigrette dressing, the salad is the much more nutritious option. If you're not ready for such strenuous workouts, focus on short intervals of higher intensity exercise during your workout.

Exercise Effects

Muscle is metabolically active, so this can reduce your metabolism even further. On the low carb, high fat keto diet, your body enters a state in which you burn fat for your main source of fuel rather than carbs. Your activity level also determines the amount of weight you can lose by following a 1,calorie diet. Roll out and build the pizza on a large sheet of parchment paper so you can place both directly on the hot pizza stone.

This is a detailed beginner's guide to the diet, also called the Fast diet. It is possible to eat all your calories in one meal. Some calorjes are satisfied with baseline but baseline may not be enough for you. They do this by weighing your general health concerns against the risks and potential complications of drastic calorie reduction. On one side is the food you eat -- measured in units of energy called calories. I do weight training 5x a week. Stay away from fast foods for lunch.

We hacked this Mexican favorite in July to get it to the table with lightning speed. Dalories and Personality Psychology Compass; 7 12 : You could opt for fewer calories in the diet to facilitate weight loss. The amount will depend on weight, age, height, activity levels, and metabolic health, among others. In Latin cuisine, a little bit of blistering on tortillas, peppers, onions, and garlic adds pleasant smoke and incredible complexity to a dish.

She enjoys putting a creative spin on articles and making them as accessible as possible. In fact, MayoClinic. What are your concerns? I just now started learning about TDEE and macros and everything is very overwhelming, since basically i am almost overweight but i look small. I do not feel like my body is fueled and therefore I bine eat once a week. You should also incorporate a morning and evening snack for a total of about more calories. Ted Kallmyer Certified Macro Coach 4 months ago.

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Always get yo physician's approval before starting a low-calorie diet. Under this plan, you eat a balanced Mediterranean-style diet of about calories for five days of the week and then limit yourself to low-carbohydrate calories per day for the other two days. The body begins to slow down the metabolism in an effort to maintain homeostasis in light of a drastic calorie deficit.

A pound woman, for example, would need 1, calories to maintain her weight, leading a sedentary lifestyle. Roll out and build the pizza on a caloriies sheet of parchment paper so you can place both directly on the hot pizza stone. Use a calorie counter to help you cut calories. In Latin cuisine, a little bit of blistering on tortillas, peppers, onions, and garlic adds pleasant smoke and incredible complexity to a dish. It's similar to carb cycling, but not as…. The harmful effects of sugar go beyond weight gain.

The computation of the proportion of energy intake which needs to be cut down is performed in several steps. Use the leftovers to make breadsticks or flatbread the next day. Poblano chiles become smoky and lose some of their intensity when broiled. If you don't follow an eating plan that is balanced and varied, you could suffer nutritional deficiencies, experience fatigue or develop other health issues. When insulin levels are lower, it is not at all unusual for people to lose as much as 10 pounds in one week, simply by cutting back on carbohydrates. If you stay hungry following a 1,calorie diet, the National Heart, Lung and Blood Institute recommends increasing your caloric intake by to calories.

Activity Level

Height: cm ft 0 0. The latter are primarily proteins since carbohydrates fluctuate only in very short time spans due to the limited glycogen storage capacity. Proteins affect fullness and hunger hormones such as GLP-1 and ghrelin. You could opt for fewer calories in the diet to facilitate weight loss.

Future activity level. Chinese restaurants serve mu shu pork with Mandarin pancakes. We'll get you started with this collection of easy dinner recipes that are low in calories but high in flavor. When trying to lose weighta general rule of thumb is to reduce your calorie intake to fewer calories than your body needs to maintain your current weight.

According to our calculatorher sedentary calories are just to maintain her current weight. Good example is paper — if you want it to burn you must ignite it first. Exercise is an important part of weight loss, but it's not a magic bullet. If you don't follow an eating plan that is balanced and varied, you could suffer nutritional deficiencies, experience fatigue or develop other health issues. Sign up today! Feel exhilarated as you conquer your goals!

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Use a calorie counter to help you cut calories. To drop lower than those numbers, you may need to discuss the possibility of following a medically supervised, very low-calorie diet with your doctor. She holds a personal trainer certification and has years of experience as a circus coach, which she combines with in-depth research into health topics and trends to produce compelling articles.

Have you had your thyroid levels checked recently? I want to daay if I am eating enough calories to lose weight at a healthy pace and how much I can expect to lose? So the actual caloric content of a pound of fat really depends upon the composition of that fat, which can vary. This diet can be dangerous and requires medical supervision.

Or, if you'd like to make mealtimes even easier, subscribe to the Cooking Light Diet today to start receiving customizable meal plans featuring hundreds of low-cal breakfasts, lunches, and dinners. This article explains the different types of belly fat, how they affect your health…. Another relatively easy change you can make is to eliminate liquid sugar calories from your diet. There is a different formula in relation to calorie intake to consider. Mole aside, tlayudas are the Oaxacan dish. For convenience, we call for precooked wild rice; if you can't find it, you can substitute 2 cups of your own cooked wild rice or a package of precooked brown rice. Use the leftovers to make breadsticks or flatbread the next day.

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To keep your body healthy, you need to be able to build muscles. Understanding Weight Loss Plateaus. If you aet the whole meal, you would exceed your calorie per meal goal. One of the many benefits of strength training is that building more muscle mass will increase your calorie burn, both when you're working out and when you're resting. Because muscle burns more calories than fat, muscle loss can ultimately have an impact on your overall metabolism.

  • Always get your physician's approval before starting a low-calorie diet.

  • As an Amazon Associate I earn from qualifying purchases. Going to the exercise option: most increases in physical activity, including micro-movements when otherwise sedentary, will contribute towards a greater energy expenditure and thus a possible reduction in weight loss.

  • Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years.

  • View Recipe: Pork Chile Verde. You need to do the math using your own weight to determine what your caloric needs are.

Calories are usually used to measure the energy content of foods and beverages. Fresh tomato adds moisture and a mild acidity to the sauce. The tangy herbed yogurt sauce also moistens the salmon during cooking. Here, a few ounces of Peruvian steak works wonders on top.

ALSO READ: Weight Watchers Pitta Bread Calories

The BMR value depends on factors like height, weight, gender and age. This includes sodas, fruit juiceschocolate milk, and other beverages with added sugar. It takes time before your brain senses that you have had enough. Everyone knows that losing weight easily is through burning more and more calories. Wrap the peppers in the same foil used to line the pan, and let stand so that the steam can loosen the skins before you peel them.

Because protein requires energy to metabolize, a high protein diet can increase the number of calories you burn by 80— calories per day calorjes910 Calories are usually used to measure the energy content of foods and beverages. When insulin levels are lower, it is not at all unusual for people to lose as much as 10 pounds in one week, simply by cutting back on carbohydrates. Unfortunately an error has occurred, please try again!

Activity Level

Adding the orange slices to the packets will perfume the fish and make the slices easier to squeeze after grilling. Eeat recipe gives you the flavors you love with easy-to-find supermarket ingredients, so you can satisfy your cravings for Thai food at home. A creamy base helps the cheese go further and keeps the chicken moist. The Center for Disease ControlTrusted Source CDC recommends that people who are looking to lose weight aim to lose between 1—2 pounds per week for safe, healthy weight loss.

Otherwise, you may end up abandoning your weight loss goals prematurely. You could opt for fewer calories calorries the diet to facilitate weight loss. It reduces calorie intake and eventually facilitating weight loss. This Middle Eastern-inspired bowl is calores about big flavor with minimal effort. In the above notation in formula 1 simplified vs the original c l and c f are energy density constants for fat and fat-free mass, dt is duration of the weight loss period in days. This weight tool takes into consideration the various sides involved in weight loss from the amount of lbs or kgs we are allowed to healthy take off in a period of time to the count of calories that we need to eliminate from our diet in order to lose weight. This summery crunch-tastic slaw is guaranteed to find its way into your recipe rotation for the rest of the season.

When it comes to meat sauces, Bolognese is the heavyweight champion of the pasta world, clocking in at over calories with weigght 1,mg sodium. Total Energy Can i eat 400 calories a day to lose weight and Body Fat Percentage is done using the formulas described in our respective dedicated calculators. You can see more details on the mathematics and statistics behind this calorie calculator for weight loss as well as the daily energy expenditure and body fat estimates used in it in the "How it works" section. Simply ensure that you eat quality, fiber-rich carb sourcesfocusing on whole, single-ingredient foods. In simple reality, eating slowly makes you think that you are full. A calorie is a unit that measures energy.

They require about 2, calories per day to maintain their weight. No worries! Unit system. In Latin cuisine, a little bit of blistering on tortillas, peppers, onions, and garlic adds pleasant smoke and incredible complexity to a dish.

How does this quick weight loss calculator work?

However, even caj your lifestyle is sedentary, reducing your daily calories will help you to slim down at a more gradual pace. Under this plan, you eat a balanced Mediterranean-style diet of about calories for five days of the week and then limit yourself to low-carbohydrate calories per day for the other two days. Updated May 15,

  • Not good, my friend. There are ups and downs, peaks and valleys.

  • Wrap the peppers in the same foil used to line the pan, and let stand so that the steam can loosen the skins before you peel them. Using a tool like the above calorie reduction calculator allows you to get a much more precise estimate of how many calories you need to eat in order to lose weight.

  • When I eat cals, I lose the healthy average of pounds a week, but I feel dizzy and weak and crappy, and I know why. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you.

  • According to our calculatorher sedentary calories are just to maintain her current weight. Ted Kallmyer Certified Macro Coach 5 months ago.

  • Tk am fairly active I workout times a week and your calculator puts me at calories a day, c, p, and 56f. I have read a lot of research on why this happens as it is the most common side effect of the medication and they have proposed a lot of reasons why — slows metabolism, revs your appetite, etc.

It may not only help you lose weight but also prevent or reduce weight regain lowe15 This summery crunch-tastic slaw is guaranteed to find its way into your recipe rotation for the rest of the season. Male Female. Perform this exercise when the pool is quiet, and there are no distractions. Serve over a bed of brown rice or brown rice noodles to catch all the sauce. Check with your doctor before starting a new diet and exercise program, particularly if you have a history of heart or orthopedic problems. The sesame-peanut sauce is so downright delicious, you'll want to drizzle it over every meal.

Also, pose you lose weight, you then need fewer calories to maintain your new weight than you needed for your original weight. Am J Clin Nutr. If you have more than 40 pounds of fat tissue, it will skew the formulas used by calculators. This method has its benefits and drawbacks, but in general, you want to be careful about committing to a dieting strategy like this in the long term. That leaves her 1, calories per day for meals. Hi Sheila, For most people weight loss is seldom linear. I also want to express the importance of managing expectations when doing the flexible diet or any diet.

They concluded that people don't lose as much weight through exercise alone because they don't burn as many calories as predicted, losd they tend to compensate for the calories they burned by eating more. Do your range hoods have a warranty? If you see the scale dropping too fast, you may need to add a fifth meal. Quantification of the effect of energy imbalance on bodyweight.

The Weight-Loss Equation

This will help you lose about 1 pound 0. This will definitely facilitate weight loss naturally without doing exercises. Embed this tool! Women over age 50 generally require fewer calories.

One richly spiced sauce doubles as the filling and the los to save time. Elevate your avocado toast with silky smoked salmon for a lunch worth bragging about. The sweet-sticky glaze makes this salmon dinner a winner with the kids. Remove the foil and arrange fillets over asparagus for a lovely presentation.

ALSO READ: Amtrak Empire Builder Meal Schedule To Lose Weight

There are many ways to trim calories. Woman tying shoes and getting ready to run. Physical loae for a healthy weight. Whenever I exercise, I prefer to eat something before and after my workout to help make up the calorie deficit. Understanding Weight Loss Plateaus. Ted Kallmyer Certified Macro Coach 5 months ago.

Accuracy to the nearest half inch or within 1 cm should be sufficient. With a flavor caloriea of loaded potatoes, kids are bound to love this risotto. This article explains how oatmeal may promote either weight gain or weight loss depending on the…. This will help in taking fewer calories. A creamy base helps the cheese go further and keeps the chicken moist. Eating frequently and in small quantities is one of the safest ways to burn calories daily. Gender: Female Male Weight: lbs kg st 0 0.

This weight loss calculator will give you a estimate of how many calories you should consume to achieve a goal weight. A whole-wheat pita stuffed with roasted chicken, dried cranberries, diced pears and slivered almonds with a small piece of fruit on the side offers the perfect sweet and savory combination for your fourth meal. Robbins graduated with a bachelor of science degree in biology and theology from Saint Vincent College. Hi Lauren, yes is too low on your workout days. Hi Tina, Yay!

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Sesame, especially toasted sesame oil, is a key flavor in many Asian cuisines. This is her result from the basic weight loss calculator: Warning: your goal requires you to lose 3 pounds per week. Cslories you increase your activity level, your energy needs also increase. In the past, you could spend hours struggling in the gym to burn calories. Weight Loss Calculator Use this calorie calculator for weight loss to estimate how many calories you need to cut down on in order to achieve a given weight loss target, depending on whether or not you want to change your physical exercise level as well.

Calories: By this case it will calculate the approx. Evidence [5] points to this leading to losing less fats when dieting, even though one loses more weight overall, which is not good since 400 calories are what is hard to get rid of and which is, at the same time, most beneficial to get rid of, so it appears that reducing fat intake and thus the overall caloric intake is the preferred way, in general. Did you know that increasing your speed increases the rate at which you burn calories? If you don't follow an eating plan that is balanced and varied, you could suffer nutritional deficiencies, experience fatigue or develop other health issues. View Recipe: Vegetarian Bolognese.

Managing the Calories You Eat. Where is my tracking number for my Proline order? There are a few things that weigh can do to achieve this calorie deficit. I would have to adjust for your fat tissue weight and then factor in your exercise and any other lifestyle factors. Try to include a protein and a complex carbohydrate in each meal. Your trainer did have it right, you have to be eating more than you are. How to Achieve a Calorie Deficit.

Basal Metabolic Rate

These natural foods from nature are a vital part of healthy 400 calories and give your body many of the nutrients it wat, including fiber, vitamins A, E, and C, potassium, folic acid, magnesium, and calcium. The results are presented in number of calories to lose one pound per week. As a result, healthy weight management is an individual process and depends on finding the right balance of calorie restriction and exercise for your needs. Serve yourself the perfect summer bowl for one. Use this calorie calculator for weight loss to estimate how many calories you need to cut down on in order to achieve a given weight loss target, depending on whether or not you want to change your physical exercise level as well.

She decides to exercise and burns calories per workout. A calorie diet can also put you at danger for muscle loss. This is a detailed beginner's guide to the diet, also called the Fast diet. In general, as long as you hit your daily calorie goal and as long as you are eating healthy food, you will likely begin to see results.

According to our calculatorher sedentary calories are just to maintain her current weight. Is it healthy to eat calories a day? Secondly, make sure you support your exercise with enough nutrition. Ted Kallmyer Certified Macro Coach 2 weeks ago. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years.

Quick Weight Loss Calculator. To gain weight, you need to consume more calories than you expend. Physically active persons maintain a lighter and leaner body and a better health risk profilesometimes even despite increased caloric intake. By Cooking Light November 13,

The common advice has long been that you need loss burn 3, more calories than you eat to drop one pound. Your body is a very complex machine and its goal is survival, even at the cellular level. My target weight is Some doctors are satisfied with baseline but baseline may not be enough for you. Hi Tina, Yay! For example, you might have a whole-grain English muffin with 2 tablespoons of peanut butter and a piece of fruit for a breakfast with around calories. Keep that muscle tissue strong by feeding it what it needs to thrive.

I z considered checking my thyroid just in case. Use measurements other than weight, such as inches lost or how your clothes fit, to mark your progress. One study showed that instead of fat loss occurring and then muscle loss during starvation, they both can happen in parallel to each other. How to Set Realistic Fitness Goals. Corleone holds a Bachelor of Science in nutrition. This takes into account your age, stats, and activity level. For instance, a freezer meal could have calories per serving and contain three servings per package.

  • Exercise Only and Weight Loss. Quantification of the effect of energy imbalance on bodyweight.

  • A generous amount of smoked paprika forms a nice crust on the pork as it sears in the pan, while also contributing big, bold, smoky flavor.

  • Being healthy is about a lot more than just a number.

  • When I eat cals, I lose the healthy average of pounds a week, but I feel dizzy and weak and crappy, and I know why.

  • If you yo to break free from a slow metabolism and break the weight loss plateau then you have to give your body enough fuel to leave the launch pad. I have read a lot of research on why this happens as it is the most common side effect of the medication and they have proposed a lot of reasons why — slows metabolism, revs your appetite, etc.

For optimal health, it is a good idea to choose the foods that contain the most nutrients. To get an accurate idea of how many calories you're taking in, use an online calorie counter and record everything you lose weight and drink. For example, according to the Mayo Clinicif your diet lacks the mineral zincwhich is in pumpkin seeds and beef, you can suffer hair loss. Cutting or burning calories per day might not lead to exactly a pound of weight loss per week, but it is still a good starting point for weight loss. Depending on how many calories you currently eat and how active you are, switching to a 1,calorie daily diet could help you lose more than a pound per week.

Do you find calkries scrambling when your smoke alarm goes off? Upping your protein intake and engaging in regular weight lifting can help you lose more weight, reduce muscle loss, and even gain more muscle. The idea has been cited in other studies, as well as in thousands of popular weight loss articles. Slow and steady weight loss is the goal with flexible dieting and this, unlike other diets, is sustainable over the long-term because you are able to eat and not feel deprived. How many calories for breakfast?

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