How Many Calories Should You Eat at Dinner To Lose Weight?

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Deciding on the perfect amount of calories to consume during dinner can have a significant impact on your weight loss journey. Consuming a large, high-calorie dinner can hinder your progress, so it is essential to be mindful of both the calorie count and portion sizes. A registered dietitian specializing in sports performance, body composition changes, and injury recovery from Top Nutrition Coaching, Destini Moodi, RD, CSSD, LD, explains how to determine the right number of calories to eat at dinner for weight loss. By following these guidelines, you can enjoy a delicious, nutrient-rich meal without compromising your weight loss goals.



How Many Calories Should You Eat at Dinner To Lose Weight?


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To determine your ideal calorie intake for dinner, you must first know your total daily calorie goal. Using an online calorie calculator can help you establish your baseline.


"The more questions asked, the better to determine the calorie amount needed to achieve your goals," says Moody. "Once you have this number, divide it by three. This will give you the number of calories to aim for at each of your three main meals. For instance, if your daily goal is 1500 calories, each meal should consist of 500 calories."


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If your goal is weight loss, it is advisable to evenly distribute your calories throughout the day to allow for calorie burning through exercise and physical activity. Saving a large portion of your calories for dinner leaves little time to burn those calories before bedtime.


"Once you have established your calorie baseline per meal, you can plan accordingly," Moody emphasizes. "[While] dinner can still feature your family's favorite dishes, portion control is crucial to avoid exceeding your calorie limit."


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Tips To Ensure Your Calorie Goals Are Achieved at Dinner:


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  • Keep a food diary to monitor calorie intake.

  • Use a scale and measuring tools to ensure accurate portion sizes.

  • Incorporate vegetables and lean proteins into your meal as they are low in calories, according to Moody.

  • Exercise caution with toppings and sauces, which often contain excess calories.


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"Dinner doesn't have to be limited to chicken and broccoli (although that can be a good starting point)," Moody advises. "You can achieve weight loss by calculating your total daily calories, dividing it by three, and sticking to that amount at dinner. Enjoy your family's favorite recipes but be mindful of portion sizes. Dinner can be satisfying and help you reach your health and weight loss objectives."





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

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