Calorie Tracking for Military Personnel

Military Nutrition Challenges

• Weight standards — Tape tests and weigh-ins matter
• DFAC food — Available but not always healthy
• Irregular schedules — Field exercises, deployments
• High PT demands — Need fuel for performance
• Barracks life — Limited cooking ability
• Stress eating — High-stress environment

Calorie Needs for Military

DFAC Survival Guide

Best Choices:

• Grilled protein (chicken, fish, lean beef)
• Salad bar — load vegetables, dressing on side
• Steamed vegetables
• Fruit
• Oatmeal at breakfast
• Eggs (not fried)

Limit or Avoid:

• Fried everything
• Gravy and heavy sauces
• Dessert section
• Sugary drinks
• Breakfast pastries

PT Fueling

Before PT (1-2 hours prior):

• Light carbs + small protein
• Banana + peanut butter
• Oatmeal + eggs
• Nothing too heavy

After PT (within 2 hours):

• Protein (20-30g) for recovery
• Carbs to replenish glycogen
• DFAC breakfast is usually well-timed

Making Weight Standards

If you're approaching a weigh-in or tape test:

• Start early — Don't crash diet
• 500-calorie deficit for 1 lb/week loss
• Keep protein high — Don't lose muscle
• Week before: Reduce sodium to minimize water retention
• Day before: Light eating, stay hydrated

Warning: Don't use extreme measures. They hurt performance and health.

Barracks Nutrition

Limited cooking options require creativity:

• Mini fridge: Greek yogurt, cheese, deli meat, vegetables
• Microwave: Oatmeal, frozen vegetables, eggs (yes, microwave eggs work)
• No-cook: Protein bars, nuts, fruit, sandwiches
• Protein powder: Easy way to hit protein goals

Field/Deployment

• MREs: ~1,200 calories each — eat what you need
• Don't overeat MREs out of boredom
• Supplement with protein powder if available
• Accept that tracking will be imperfect — focus on habits