As many mentioned that breakfast is the most important meal of the day, what’s a sufficient calorie intake for breakfast?

Penny N.
The idea that breakfast is the most important meal of the day actually just originates from an ad campaign, I believe it was for cereal. I do, however, work early in the morning and have to go a few hours before I get a chance to eat again, and I've found that it's not the calories that make the biggest difference in my getting hungry before then. The protein intake of my first meal does. Between 20-30g of protein seems to keep me full the best
Audrey J.
It really depends on your meal plan. I skip breakfast and have and early lunch of 1700-1800 calories, and fast the rest of the day. It's called OMAD (one meal a day) intermittent fasting, effectively a 23 hour daily fast.
Lewis E.
The short answer is it depends.

It depends on your weight and activity level, and whether you’re trying to lose or gain weight. The most important thing is to eat a breakfast that will hold you through the morning.

I find that oatmeal (high in fiber and with a low glycemic index – the sugars are digested more slowly) with some peanut butter for protein fills me up and really “sticks to my ribs” so to speak. If I’m hungry later in the morning I try to have yogurt. That’s based on me being 205#, work in an office, and trying to lose weight. If you’re more active, you’ll want to eat more.

There are a number of apps that have free options that can help you plan your calorie intake to balance it for the day. I use Lose It!, and Under Armor makes a good tracker, too.

If you’re looking to judge what works best for you, tracking what you eat – either with paper and pen in a notebook, or with an app, will help you be more aware of how your breakfast impacts your hunger throughout the morning.


Kevin T.
It's not so much the number, but the type of calories that matters. Prioritise proteins, healthy fats and "slow carbs" (aka low-GI foods like fresh fruit and non-starchy vegetables) to maintain energy levels throughout the morning and avoid a sugar crash. That being said, since breakfast is literally the breaking of a fast that might have lasted as long as 12 hours, you should be getting a good amount. A good rule of thumb is somewhere between 350-500 calories, depending on the individual.
Mathis Q.
I think that depends on each person, their activity level, and their day. And sometimes that changes in your own life. On days when I had classes, I could eat a smaller breakfast and a mid morning snack between or during my second class. When I went to work however I needed to eat something that would sustain me until my lunch. If you plan your meals, perhaps you could use a food tracking app to see if when your calories are evenly spaced between meals you feel energy all day or if you find that doesn’t work you could eat more in the morning or whenever you hit a slump?
Benjamin Z.
There is no rule; nutrition is a highly individual thing. It depends on your body composition, fitness goals, and dietary restrictions.
Karen I.
Depends on your weight and health goals. For an average height and size woman like me, 300 calories as part of a maintenance diet is fine if you like snacks – more if you don't need them.
Ross Z.
During breakfast, I usually eat eggs since they are a good source of protein, and as a dancer I need all the protein I can get. And or eat toast, sometimes avacado toast. I know that calories are important but too many is bad. So I think the good amount for your breakfast is about 400-1,400 calories I think. It really depends on a persons diet.
Amy Z.
It depends on the person and calorie intake varies based on weight, gender, body type etc. But do calculate your own calories and leave a sizable chunk for breakfast!
Heidemarie J.
It’s not really possible to give a one size fits all answer for this question because it really depends on your body. It will be different for everyone. I suggest putting “TDEE calculator” into google to find out how many calories you need. It will estimate a number based upon your body stats and activity level and tell you how many calories you need to maintain your weight. If you are wanting to lose weight, start by eating 500 calories fewer than your maintenance number and you should start seeing results. From there you can determine how many calories to eat for breakfast depending on how you prefer to break your meals and snacks up during the day.
Mat O T.
A lot of proteins and healthy fats like avocado, but also (slow) carbohydrates without sugars. I also eat my fruits in the morning they give me a jump start. Around 700 calories is a good amount of calories to start with for me
Silvio M.
It really depends on how you structure your meals and the balance of nutrients more than just a calorie count. 300 to 600 would be a range to start. More importantly listen to your body and try different foods and different size meals until you find what works best for you!
Ida Y.
I don't focus on calories. Eat until your satisfied. If you're eating meals centered around healthy proteins, and you feel your hunger subside, you know it's time to stop.
El Dio S.
Typically you should eat 2000 calories a day. I'd say somewhere around 300 to 400 calories for breakfast. A healthy routine I stick to is two cooked eggs with salt and pepper on top of toast with lettuce, cheese, Turkey bacon, and slight drizzle of honey. It's very delicious breakfast sandwich that will keep you full for a long time and provides lots of protein anproper nutrients. If you want by some squash and have that cooked on a pan with pepper and garlic powder. Drink water with this. Keep you full for a long time, is healthy, and delicious.
Gabriel E.
“If you're not following a strict diet, you can simply go by generic guidelines. Columbia University recommends consuming 350 to 500 calories at breakfast. If you eat fewer than 350 calories, you won't get enough energy to boost your metabolism and to carry you through to the next meal. On the other hand, more than 500 calories may be more energy than you need, which means the excess calories will be stored as fat. This range works well for many people, but if you typically consume more than 2,400 calories daily, you may need 600 calories or more for breakfast.”
Shawn N.
На самом деле, я не знаю. Зависит от человека. Нужно просто… Наесться. Просто хорошо поесть, чтобы не чувствовать себя голодным в течение как минимум 4-х часов, вот и все
Heather S.
around 300-400 of good calories, that doesn’t include most coming from fat. cabs and proteins would be the best start to the day
Francisco G.
I usually go for about 300 or less! I do a green shake with lots of fruits and some veggies with protein powder. It keeps me full until midday!
L Rke Z.
A sufficient calorie intake for breakfast depends person to person so I’ll answer for me personally (A 5’5” 131 IB female) – If I eat 400 calories or so consisting of scrambled eggs, potatoes, and vegetables/fruits – I feel full and satisfied and my body has what it needs to work out and start the morning more and more energized. Anything less than this doesn’t tied me over and I’m not against more than this but a breakfast full of all the good stuff generally is too filling to consume much more than this.
Adam T.
Not so sure about the amount of calories. but make sure it's from fat and protein. Eat carbs in the morning then you'll get tired the whole day
Zilca Q.
Depends on what your goal is. Loosing or gaining weight… You always want to go for the healthier option; fruits, whole grains, protein, etc on a doces recommended by a specialist for you
Paulina Q.
A sufficient calorie intake for breakfast would be about 100 cal., maybe a little less or a little more. You dont want to eat too many calories because you still have 2 other meals to eat, and you dont want to overdo it. At the same time you also don't want to have too little because you will run out of energy.
Paul Q.
This depends on your daily calorie intake. It is recommended that someone who is on a 1600 calorie a day intake split this into 400 calories for breakfast and 600 for the remaining two meals (source: Public Health England)
Julien Y.
I've heard recommendations to get 25% of daily energy from the breakfast. And i
I do believe that you need a lot of energy after long hibernation. But no matter what i think, I eat a lot, cuz I'm a hugry man in the morning.