hi guys, I need some of your kind souls to help me calculate how much should I be eating.
if you are not going to help than do yourself a favor, stay off. period.

heres my stats
gender: male
age : 30
height : 175 cm
weight : 95 kg
current body fat estimate at 25%

have average muscles mass, exercise atleast 3 times a week, current routine is all pro's beginner work out at higher set volume. so my TDEE is about 2600 calories per day

obviously I wanted to cut, I prefer to cut to some where around 80kg. I am looking to cut around 500 calories a day on work out days(consuming only 2100 calories) , 700 calories on non work out days.(consuming only 1900 calories)



I prefer to eat base on the following food:

vegetables source
- Broccoli, carrot, tomato, white musroom, cabbage

Protein source
- chicken breast, chicken egg white, white tofu.

Carbs source
- Bananas, sweet potatoes, oats.

Fat source
- Egg yolk, butter, olive oil.

I am not consuming any protein supplements at the moment and dont want to, just creatine.

I would prepare them all by soup, throw all the vegetables source and protein source in a big pot and boil them in the morning, and consume them trought out the day. and having the carbs source in between meals

I find this is the easiest for me to follow a diet, I dont want to have different complex recipes.

What i need your help is, how many grams of all the above food I need to meet my daily macros?
such as how many grams of chicken breast, how many grams of sweet potatoes, etc etc

thank you very much

This post has been edited by ah_suknat: Mar 23 2015, 02:58 AM

https://www.myfitnesspal.com/
You can dl the Android app.

Close thread.

This post has been edited by Armesh: Mar 23 2015, 03:13 AM

+1 for the myfitnesspal app. Other than that, you can hire personal trainer to provide detail nutritional plan + weight progression

say i buy those "unlabeled" food such as meat from market, how to know the calorie it contains?
after calculating, i need somewhere 2.5k-3k calories daily. But from what i count that i ate the whole day, i cant even reach 1k.

somewhere i did wrongly?

drink them lotsa peanut butter and KFC with skin on

use the raw ones and the one with most number of users' confirmation.

weight it raw and eat it cooked.

I did trial and error. I came out with a table of what to eat day in day out.

Google for "nutrition in xxx". Add up everything.

Reduce if there is no weight drop every 2 weeks. Increase when I need to.

This post has been edited by lingleeyen: Mar 23 2015, 10:08 PM

https://www.myfitnesspal.com/

Since everyone is suggesting myfitnesspal.com, I would want to tumpang thread, anyone care to explain?



*edit typo
Surplus instead of surpass

This post has been edited by helven: Mar 25 2015, 08:25 AM

Because they use diff formula.

There are a few formulas. Go research.

I use the one at IIFYM with bf%. Thats the most dead accurate one. You will however still need adjust it yourself +-100 cals due to individual variety.

2.8k vs 2.4k after surplus is pretty significant. Unless the calculation works like this
(1.7 / 3) + 2.4 which ends up 2.9k for exercise day. However, MyFitnessPal doesn't ask me to eat 2.9k even I added some weight training exercises.
and 2.4k for non exercise day.

This leads me to another question. So I'm suppose to eat more during exercise day because exercise itself burns calories? How about the after burn effect for rest day after intensive weight training?

Sorry bro I might be thinking too much but I'm trying to get my calories intake checked to make sure I'm doing it right.

This post has been edited by helven: Mar 25 2015, 08:30 AM

All those formula are just estimate of your TDEE. It is strongly differs based on every individual. I don't get why so stress about the number. Just try to eat at 2500cal for one week, track your weight, adjust your calorie based on your weight gain/lose/maintain.

Spend a few weeks to find your TDEE and you will know it next time when you want to adjust your calorie again. (although it might change again due to your metabolism)

Ok, now just clear your mind of everything, and blindly listen to my simple instructions:

1. Go here: IIFYM Calculator. Use the lean mass formula and get your TDEE.

2. Now just eat that amount of calories everyday and weight yourself on an accurate digital scale EVERYDAY SAME TIME FOR 2 WEEKS.

3. Now if you goal was to gain weight, but you havent been steadily gaining weight in a 2 week span, just +200 cals to your TDEE,

4. Repeat step 2 -> 3 until you get it right.

Yes it's that simple.

Thanks bro..simple but looks like very time consuming to know our body caloric intake.