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Web If You Eat Three Meals A Day, You Should Consume: Web if you want a boost of protein, your breakfast calories could include 30 percent protein, 50 percent carbs and 20 percent fats. Web determine your breakfast calorie count. When you see lists that focus on 300. If You’re Working On Maintaining Your Diet, Your Goal Should Be. Web when you’re trying to lose weight, you should have about 300 to 350 calories for breakfast.