650 calories 
Photo Credit Jacek Chabraszewski/iStock/Getty Images. The number of calories you should eat at dinner depends on your total daily calorie needs, as well as how much you eat at other meals. Estimated calorie needs range from 1,800 to 3,000 per day, according to the U.S. Department of Health and Human Services. If you need 2,200 calories per day and you eat two snacks, subtract 100 calories for each, and that leaves you with 2,000 calories. One way to plan your calorie intake at breakfast, lunch and dinner is to divide this number evenly into three meals, giving you 650 calories to spend on dinner. A 4-ounce portion of chicken, fish or lean beef has 100 calories. Prepare it with 2 teaspoons of canola oil for an additional 90 calories of healthy fat. Round out your dinner meal with a serving of fruit, such as 17 small grapes, for another 60 calories. A cup of fat-free milk brings your dinner total to 65 next. Before you pick up your fork, know this: The average American will consume more than 4,500 calories and 229 grams of fat on Thanksgiving Day alone, according to the Calorie Control Council. Most people will lose weight on a daily diet of 1,500 calories, which is the total calorie count for all the food pictured above. If you want to be even more precise about cutting calories, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week. If you calculate a daily calorie goal that's less than 1,200, set your calorie goal at 1,200 calories. Below that, it's hard to meet your nutrient needs—or feel satisfied enough to stick with a plan. To create your own 1,500-calorie day, browse the breakfast, snack, lunch and dinner recipes below. If you're not sure how many calories a day you should be eating, use my Calorie Deficit Calculator first. 3 meals, 2 snacks 3 meals, 3 snacks 5 meals, split equally 6 meals, split equally 5 meals, tapered calories 6 meals, tapered calories. Enter the number of total daily calories you'll be eating (1200 or more). The number of calories you should eat at dinner depends on your total daily calorie needs, as well as how much you eat at other meals.
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how many calories for dinner