I need some help in counting calories and protein

I need to bulk up and gain mass so i need to know the average calories i get from 1 meal

How much average calories and protein do a bowl of chap fan, noodles give?

Like a small bowl of wantan mee. Or a bowl of chicken rice. How much average calories and protein do i get from consuming it?

I have calories counter but i don't know how many gram of rice/chicken they give in a malaysia serving size so i can't really count it.



This post has been edited by justordinary: Feb 6 2013, 10:16 PM

Sign up here: myfitnesspal

I got a few calories counter program but i don't know how much gram of rice and how much gram of chicken they give in a bowl of chicken rice of malaysian serving size.

I just wanna know the average calories from a normal meal in our serving size here in Malaysia

Myfitnesspal has an entry for the macros of hawker chicken rice. It's not perfect but it's quite a decent estimate of the calories in a typical serving.

read the label of everything and cook your own food.
with experience you can tell the calories just by looking.

Those with labels i can estimate like pack of nuts, milk, maggi, bread and etc packet food.

But can't estimate calories for food without labels outside when i eat.

Like a packet of maggi the label says it gives 375 calories. Is it safe to say that a bowl of noodle outside with ingredients like meat and vege gives around 500 calories?

You 'estimate' as best you can from the knowledge and information available to you. You learn to eyeball portion sizes.

And that depends on the kind of noodle. Is it yellow noodle or glass noodle? Is the broth clear soup or coconut milk based curry? Is it chicken, beef or pork? Was the meat fried beforehand? Figure it out from there.

You learn to estimate these things with learning the calories of individual foods lah. Like I know how many calories are in eggs, fish and chicken, rough estimates of vegetables and salad dressings so most salads I can guess. Pastas too. Rice dishes. Etc.

yeesh, use the myfitnesspal link they gave, when in doubt look for closest food type. Use logic to guesstimate calories in foods - fried foods are going to be higher than steamed or boiled for example. It is common sense. I suggest taking time and just googling the calories for foods you eat most often then build from there.

Also, get a kitchen scale and weigh your meats and produce from the supermarket when you cook at home. You quickly realize what an ounce of chicken or fish or meat actually looks like. You see what a portion of rice is. What a portion of nuts are. It is a process.

There are many fast food calorie information too so if you eat out you can plan meals.

Stop asking for a sure fire database. There isn't one. We all learn to estimate. It is extremely easy now compared to bygone days with the availability of the information online.

Oke thanks will use myfitnesspal and get a weighing scale to determine my diet.

+1 myfitnesspal!

hey i need to consume 2.6k calories per day any idea what to consume??currently in bulking progress

i need 3k fuhhh.. serious mass lo, per serving 1k+ calories, but 16 serving for 12lbs pack, hmm RM180x2.. fuhhh

im taking mph up your mass,one day 2 scoops....but makan i think must be eating clean but like monster i assume?haha

personally i do not support the use of weight gainer. most brands only use cheap ass protein (whey protein concentrate) and shitload of simple sugar. and they charge u a freaking high premium for it.

my advice: eat whole food. gradually increase your caloric intake. taking weight gainer one shot will turn you into a fatass. been there done that. you jusy need to start eating more, and lift more heavy ass weight. not by consuming some supplements with bogus claims.

thanks for the advice=),im trying man...hard to reach 2.5k calories per day actually..hahahaha

Peanut butter and jelly sandwiches! Whack those babys!

3K kcal calorie each day can be achievable without consuming mass gainers. Heck, I ate 1.2K kcal for my lunch. Key word here 'Calorie Dense Food'. Food such as nuts contain a lot of calorie per serving, and it's healthy too.

My personal favourite food for bulking is spaghetti with lots of meat, eaten during supper

I wish I need that much per day.

I tried 2k on MCD when I was on IF. Puked.

sweet potato, potato, sprouted grain bread (ditch those rubbish gardenia), peanut butter, nuts, oat, olive oil, etc etc are your friends make sure you track your macro. last but not least, lift more heavy ass weight. squats n deads. happy lifting

potato to replace rice.. bye rice..