Hello guys, I'm currently trying out caloric surplus to build muscle. My usual lunch daily is from zhapfan / economy rice. I tried checking myfitnesspal for the caloric intake but its not so accurate since its more general and the selections at the zhapfan I go to changes daily.

So I was wondering if anyone can help me estimate howmuch calories I take per serving?. Since I'm new to counting calories.
Usually what I take ;

Brocolli /cauliflower 2-3 spoons (steamed)
Egg (sunny side up)
Pork - 2-3 spoons (not sure what its called, but the small cuts with gravy kind)
Steamed Chicken breast (2-3 small-medium size cuts)
4-6 slices of potatos
1-2 spoons of green leaf vegetables (any thats available)
Sometimes I add 1-2 spoons of fried butter chicken (is it unhealthy?)
No rice
Also I include fruits (either 1 apple/orange or some grapes) brought from home


Thank you

This post has been edited by shatehou: Jul 10 2020, 05:38 PM

Maybe download Noom or other type of similar app to keep track?

About 500 calories ..

Depending on how they cook also. Most zhap fan uses alot of oils thus calorie very high cause fat = 9 calories.

No way can count accurately.

allright thanks ill try that, so far the apps I used mostly cater to western or generic food, for zhapfan kind or mix rice abit hard to find accurate ones

i guess its safe to assume about 500-700 then? so far i did try to avoid the oily ones, mostly take the steamed or dry food

No way using steam. Mostly stir fry with oils.

Very difficult to really count calorie on that. first u need to know the weigh/portion/size of the food. then the oils/preservatives used. could be 200~1,000 miscalculation. if you really want strict diet then have to cook yourself so u can weigh everything.

otherwise just weigh yourself every morning and adjust based on your weigh progress.

usually the chicken that i take is like the chicken rice one, is that considered oily/fried? as for portion usually its 2-3spoons so not that much.

and yea i guess ill just have to weigh daily and adjust accordingly

nothing makes me gain weight quite like white rice, but i eat a lot of it each time