Calorie Tracking for Construction Workers
Physical labor burns serious calories. Here's how to fuel the work without overeating.
Construction Burns More Than You Think
A 180 lb construction worker can burn:
- General construction: 400-500 cal/hour
- Heavy lifting/demolition: 500-700 cal/hour
- Roofing: 450-550 cal/hour
- Concrete work: 400-500 cal/hour
An 8-hour shift can burn 3,000-4,000+ calories. That's athlete-level expenditure.
Calorie Needs for Construction
| Goal | Daily Calories |
|---|---|
| Weight loss | 2,500-3,000 |
| Maintenance | 3,000-4,000 |
| Building muscle | 3,500-4,500 |
Important: Undereating with physical labor leads to fatigue, injury risk, and muscle loss.
The Jobsite Food Problem
- Fast food runs — Easy but unhealthy
- Food trucks — Often fried, calorie bombs
- Gas station food — Limited healthy options
- No refrigeration — Hard to keep food fresh
- Early start times — Skip breakfast, overeat later
Cooler Essentials
A good cooler is your best friend. Pack:
- Sandwiches on whole grain bread
- Pre-made wraps
- Hard-boiled eggs (high protein, portable)
- Greek yogurt
- Cut vegetables + hummus
- Fruit (apples, oranges, bananas)
- Cheese sticks
- Protein bars (backup)
Sample Day: 3,200 Calories for Active Work
- 5:30 AM: Oatmeal + eggs + toast (600 cal)
- 9:00 AM: Protein bar + banana (350 cal)
- 12:00 PM: 2 sandwiches + chips + apple (900 cal)
- 3:00 PM: Trail mix + string cheese (400 cal)
- 6:30 PM: Large dinner — chicken, rice, vegetables (800 cal)
- Evening: Snack (150 cal)
Hydration is Critical
Physical labor + heat = massive fluid loss.
- Aim for 1 gallon (128 oz) minimum on hot days
- Drink BEFORE you're thirsty
- Watch urine color — should be light yellow
- Electrolytes help on very hot days (Gatorade, electrolyte tablets)
- Avoid excess caffeine — it's a diuretic
Fast Food: Better Choices
Sometimes fast food is the only option. Better picks:
- McDonald's: 2 McDoubles, no fries (~800 cal, 50g protein)
- Subway: Footlong turkey, load veggies (~600-800 cal)
- Chipotle: Burrito bowl, double meat (~800 cal)
- Chick-fil-A: Grilled nuggets + fruit (~350 cal)
Off-Season vs. Busy Season
- Busy season: Eat more to fuel the work
- Slow season: Reduce calories — you're burning less
Many workers gain weight in winter because they eat like it's summer without the same activity.
Track Your Fuel
Snap a photo of your lunch — Pandish estimates calories in seconds. Make sure you're eating enough to fuel the job without overdoing it.
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