A pandesal on its own is modest. Bread is bread: about 310 calories per 100g, and a corner bakery roll is 30 to 40g, so 100 to 125 calories. FatSecret's entry is 138 for a 45g roll, which is the bigger supermarket size. Kawaling Pinoy's recipe card agrees at 138 per roll from a 24-roll batch. The problem has never been one pandesal.
It is the count and the palaman (filling). Nobody eats one. Three pandesal is 330 calories, and that is before anything goes inside. A teaspoon of butter or margarine per roll is 35, a tablespoon of peanut butter is 95, a slice of cheese 70, coconut jam about 60. Three pandesal with butter is about 440. Three with peanut butter is about 615. A pandesal with a fried egg and a slice of Spam is about 300 by itself.
Then the coffee. 3-in-1 sachets are about 100 calories each, so a normal Filipino breakfast of 3 buttered pandesal and one 3-in-1 is around 540 calories, mostly refined flour and sugar, with about 12g of protein. It is not a terrible breakfast, but it is a bigger one than it looks, and it does not hold you until lunch.