Calorie Tracking for First Responders

The First Responder Challenge

• 24-48 hour shifts — Long periods away from home
• Interrupted meals — Calls don't wait for lunch
• Station cooking culture — Big meals, big portions
• Stress eating — Difficult calls trigger eating
• Sleep disruption — Night calls affect hunger hormones
• Periods of inactivity — Then sudden intense exertion

Calorie Needs Vary Wildly

A quiet shift burns different calories than a busy one:

• Slow day: 2,000-2,500 calories (mostly sitting)
• Active day: 3,000-4,000 calories (multiple calls, physical work)

Strategy: Eat for an average day. Adjust up if very active, down if slow.

Station Meal Strategies

When You're Cooking:

• Choose lean proteins (chicken, fish, lean beef)
• Always include vegetables
• Control oil/butter amounts
• Make enough for everyone, portion your own

When Someone Else Cooks:

• Politely control your portion
• Fill half your plate with vegetables if available
• It's okay to skip seconds
• Eat the protein first

Handling Interrupted Meals

You might not finish eating. Prepare for this:

• Eat protein first — Most filling, most important
• Keep portable snacks ready — Eat after the call
• Don't skip meals entirely — Something is better than nothing
• Avoid huge meals — Smaller, frequent eating is more practical

Gear Bag Snacks

Keep these in your gear or the rig:

• Protein bars (non-melting)
• Beef jerky
• Nuts (portioned)
• Dried fruit
• Peanut butter crackers
• Protein shakes (shelf-stable)

Post-Traumatic Call Eating

After difficult calls, many first responders eat to cope. Recognize this pattern:

• The urge to eat after a bad call is normal
• Have a protocol: Debrief first, then eat if hungry
• Keep comfort foods healthy-ish (dark chocolate, not whole pizza)
• Talk about the call — don't just eat feelings
• Exercise can help process stress better than food

Night Shift Nutrition

• Don't eat heavy meals after midnight
• Light snacks during night hours
• Bigger meal when you wake for the shift
• Caffeine cutoff: 6 hours before planned sleep

Sample 24-Hour Shift: 2,500 Calories

• 0700: Eggs + toast + fruit (500 cal)
• 1000: Greek yogurt + granola (250 cal)
• 1230: Chicken + vegetables + rice (600 cal)
• 1530: Protein bar (200 cal)
• 1830: Station dinner — grilled meat + salad (700 cal)
• 2200: Light snack if hungry (250 cal)