Daily calorie breakdown?

Hi,

I am 30 years old, 5'2", medium frame, 117 lbs, exercise 6 times per week.  I've been consuming 1300-1500 calories per day for months now and am looking to increase my calorie intake because I am trying to get pregnant.  I'm not sure where in my day to add calories because I have been doing it the same way for so long (average):

breakfast 200

snack 50

lunch 300

snack 200

dinner 400

snack 200

I already feel like I eat enough but I have too large a deficit because of the amount I exercise.  How do other people like me break down their daily calories?

Thanks!

I stopped counting calories, but when I did I usually ate similar to what you have been eating. My breakfast was a bit larger, snack between breakfast and lunch was larger, and I usually had a frozen yogurt treat in the afternoon in addition to a snack.

UD

With those stats and depending on how vigorous your exercises you need between 1800 and 2100 to maintain your weight.   Maintaining means 'no deficit' by definition.  Calories out = calories in = weight stays the same.    If you're undereating but you're not losing weight on 1300-1500 cals what's happened is that you've slowed your metabolism.  It's not difficult to get up to 1800-2100... Increasing portion-sizes is one simple way.  Instead of 1 slice of bread, have 2... etc.  Add more calorie-dense foods into the mix.  More fats, for example... a tablespoon of oil on a salad, half an avocado or an ounce of nuts = extra 150 cals.  

I maintain my weight on about 1900-2000 and the day is roughly

• Breakfast.. 350
• Snack... 200
• Lunch... 450
• Snack... 200
• Supper... 700

Exercising 6 times a week will require proper replenishing of calories. First you can just try to eat more when you are hungry instead of trying to rigidly stick to a 300 cal breakfast etc. I tend to have a larger breakfast usually about 400 calories but I dont think my meals are always consistent each day because it will depend on if i worked out and what I am doing. however I always make up for it somewhere! You dont want to run your body down especially if you are going to try and have a baby. My advice would be to get in a good amount of calories after your workout when your body is metabolizing faster. I usually make a nice big smoothie with banana, berries, plain yogurt or OJ or soymlikg and even protein powder If i have it. PB on whole wheat toast is great to have with it and together they are a very nutritious and high calorie snack that will replenish the calories youve burned and wont leave you too full. Smoothies are excellent because they pack alot of vitamins/nutrients!