Calorie Tracking for Remote Workers

Why Working From Home Leads to Weight Gain

• The kitchen is always there — Constant temptation
• Less movement — No commute, no walking to meetings
• Boredom eating — Snacking breaks up monotony
• Blurred boundaries — Work bleeds into meals
• Stress eating — Zoom fatigue is real
• Less social accountability — No one sees what you eat

Step Count Reality Check

Office workers average 6,000-8,000 steps per day. Remote workers often get 2,000-3,000.

That's 200-300 fewer calories burned daily — or 20-30 lbs per year if you eat the same.

Strategy 1: Create Structure

Without a commute forcing meal times, create your own:

• Set non-negotiable meal times (8am, 12pm, 6pm)
• Eat at a table, not your desk
• Close the laptop during meals
• No snacking outside planned times

Strategy 2: Kitchen Boundaries

• Out of sight, out of mind — Keep snacks in opaque containers
• Pre-portion everything — No eating from bags or boxes
• Stock less junk — If it's not there, you can't eat it
• Make healthy food visible — Fruit bowl on counter

Strategy 3: Replace Snacking Habits

Identify your trigger and substitute:

Movement Hacks for Remote Workers

• Walking meetings — Phone calls while walking
• Fake commute — Walk around block before/after work
• Standing desk — Or alternate sitting/standing
• Lunch walk — Get outside midday
• Movement snacks — 10 squats every hour
• Step goal — Minimum 5,000 steps

Sample WFH Day: 1,700 Calories

• 8:00 AM: Greek yogurt + berries + coffee (250 cal)
• 12:00 PM: Big salad with grilled chicken (450 cal)
• 3:00 PM: Apple + almond butter (200 cal)
• 6:30 PM: Salmon, quinoa, roasted vegetables (600 cal)
• 8:00 PM: Small treat — dark chocolate (200 cal)

Smart WFH Snacks (Under 150 Calories)

• Air-popped popcorn — 3 cups (90 cal)
• String cheese (80 cal)
• Handful of almonds (140 cal)
• Carrots + 2 tbsp hummus (100 cal)
• Hard-boiled egg (70 cal)
• Greek yogurt (100 cal)