No idea 🤷🏻♀️ I don’t know how many calories I eat in a day. We aren’t a family that obsesses about diet so never counted a calorie in my life.
What I do focus on for dd (12 and very sporty) is at least 2 decent enough meals a day with protein, carbs, veg and afternoon snacks that are healthy but nutrient dense.
I can’t control lunch as she buys it at school, but I can see what she’s buying and if she eats half of what she blows money on, she’s okay.
Breakfast is cereal or a pastry usually as has to eat early to leave for school and she’s not massively keen on eating right away, but it’s something. She might also occasionally have scrambled eggs or yogurt and fruit.
Dinner is a normal home cooked dinner that we all have. One of the challenges is getting her to eat when she might not be eating at the same time as the rest of us. She can be at training for her sport until 9pm some nights. She won’t want to eat dinner at 5 because it’s too early (and frankly I don’t have time to cook dinner for 5pm) and then she won’t want a huge dinner at 9pm either.
So those days the focus is on afternoon snacks, cheese and crackers, a boiled egg, scotch egg, yoghurt and fruit, noodles, etc. I don’t really like her eating junk, but realistically she has to get some calories in from snacks for energy for sport.