Calorie Tracking for Office Workers

The Office Worker's Problem

• Sitting 8-10 hours — Burns minimal calories
• Desk snacks — Candy jar, vending machine
• Lunch meetings — Restaurant portions, client dinners
• Birthday cake weekly — It's always someone's birthday
• Stress eating — Deadlines trigger snacking
• Coffee drinks — Hidden liquid calories

How Few Calories You Actually Need

A sedentary office worker (sitting most of the day) needs:

That's less room for error than you might think. A venti Frappuccino (400 cal) is a significant chunk.

Office Snack Calorie Reality

Surviving the Office Kitchen

• Don't browse — Know what you're getting before you enter
• Keep your own snacks — Stash healthy options at your desk
• One-plate rule for catering — No seconds
• Skip the candy jar — Just don't start
• Birthday cake occasionally — Not every celebration

Better Desk Snacks

• Pre-portioned almonds (100 cal packs)
• String cheese (80 cal)
• Apple or banana (95 cal)
• Greek yogurt (100-150 cal)
• Baby carrots (35 cal)
• Rice cakes (35 cal each)

Lunch Meeting Survival

• Check menu beforehand — Decide before you arrive
• Order first — Don't be influenced by others
• Protein + vegetables — Default order
• Ask for dressing on side
• Skip bread basket or take one piece
• Half portion + box rest — Restaurant portions are huge

Add Movement to Your Day

• Take stairs instead of elevator
• Walking meetings
• Park far from entrance
• Stand or walk during calls
• Set hourly reminders to stand
• Lunchtime walk — even 15 minutes helps

Sample Day: 1,600 Calories

• Breakfast: Greek yogurt + berries (200 cal)
• Morning: Coffee with splash of milk (20 cal)
• Lunch: Salad with grilled chicken, dressing on side (450 cal)
• Afternoon: Apple + almond pack (195 cal)
• Dinner: Salmon, vegetables, quinoa (550 cal)
• Evening: Small treat (185 cal)