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New please help
sean72017
Posts: 10 Member
Done my daily kcal in take and I'm under by 174 kcal but over my protein in take by 142 g. Says I need to eat 2874 daily to add 0.5 weekly but it doesn't take in to account your daily exercise. Help please lol
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Replies
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No you need to add your exercise burn on top. Your daily cals seems quite higher tho. Thats also a lot of protein on you minimum...1
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Oh ok I'll do that. Yeah I think it's so high because of the high protein in take, I find it hard to gain muscle so feel like if I drop my protein down the kcal will go down so I'll lose weight. I don't know what other macro to use to hit daily target. Thank you tho0
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Oh ok I'll do that. Yeah I think it's so high because of the high protein in take, I find it hard to gain muscle so feel like if I drop my protein down the kcal will go down so I'll lose weight. I don't know what other macro to use to hit daily target. Thank you tho
Protein and fat should be approximately constant and carbs should be increased to match calorie levels.2 -
Ok ill have change my diet up abit. Cheers mate.0
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Oh ok I'll do that. Yeah I think it's so high because of the high protein in take, I find it hard to gain muscle so feel like if I drop my protein down the kcal will go down so I'll lose weight. I don't know what other macro to use to hit daily target. Thank you tho
Eating way over on the protein don't make your muscle any bigger is what i was told. Stick to your target on macros and fill rest with carbs. What are your macros goals?1 -
Yeah, to gain muscle your protein only needs to be around 1-1.4 g/lb lean mass or something. It's not very much. Muscle synthesis can't use any more than that. Make sure you get the minimum protein and fats and fill in the rest with carbs. If you have met the minimums at the end of the day and things are close, then you can eat whatever you want to get into surplus.1
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Well I started at a lean bulk adding 200 kcal from protein every 2 weeks was getting stronger so just kept adding protein to add kcal. As I got a bit of extra fat on belly and chest I didn't want to add carbs cos feel like I'm eating loads of carbs anyway and didn't want to add more fat and energy levels are good0
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You're using incorrect entries somewhere. 4 calories per gram of carbs and protein, 9 per gram of fat and you have 3221 calories, not 2692.2
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Thanks for pointing that out. I had to put it all manually cos the bar codes wasn't working. You thinking I'm over eating ?0
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Do you follow a meal plan or just guessing day to day? I am used to a consistent meal plan and meal prep.0
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Use a meal plan counting every kcal0
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Done it again I think this is more on point to my kcal intake0
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Without using correct entries you can't possibly know what you're eating. Search but cross reference with the packaging. If there's no packaging look up the USDA info.
Carbs don't make you fat, excess calories do and gaining too quickly will lead to a higher fat gain proportionate to muscle gain.
Tidy up your logging so you know exactly what your intake is and its effect on your weight. That way you can more easily adjust up and down as required.
I'm assuming you're doing progressive overload?2 -
Yeah I think I've got clearer idea of what kcal I'm eating now and see my mistakes. I was till I plateau with adding weight. So I change me routine a lil to 5x5 on chest, pull up and squats. Legs arms and back getting stronger but chest is lagging witch spoils the aesthetic look I want.0
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VintageFeline wrote: »You're using incorrect entries somewhere. 4 calories per gram of carbs and protein, 9 per gram of fat and you have 3221 calories, not 2692.
Working on that basis how does the app work things out incorrectly? I always seem to be 40 to 50 calories out from what the app says doing the calculation based on it.0 -
VintageFeline wrote: »You're using incorrect entries somewhere. 4 calories per gram of carbs and protein, 9 per gram of fat and you have 3221 calories, not 2692.
Working on that basis how does the app work things out incorrectly? I always seem to be 40 to 50 calories out from what the app says doing the calculation based on it.
Again it's an entries things. You have to be using the right ones. Most of the database is user created, a slip of the finger here or there (or just plain old wrong info entered) and you can end up with wacky misaligned numbers.0 -
VintageFeline wrote: »VintageFeline wrote: »You're using incorrect entries somewhere. 4 calories per gram of carbs and protein, 9 per gram of fat and you have 3221 calories, not 2692.
Working on that basis how does the app work things out incorrectly? I always seem to be 40 to 50 calories out from what the app says doing the calculation based on it.
Again it's an entries things. You have to be using the right ones. Most of the database is user created, a slip of the finger here or there (or just plain old wrong info entered) and you can end up with wacky misaligned numbers.
OP could be using the right entries... Some carbs don't have 4 calories per gram.... Not saying they're for sure using the right ones, but you can't always just multiple by 4,4 and 9 and get back to the calories.0 -
VintageFeline wrote: »VintageFeline wrote: »You're using incorrect entries somewhere. 4 calories per gram of carbs and protein, 9 per gram of fat and you have 3221 calories, not 2692.
Working on that basis how does the app work things out incorrectly? I always seem to be 40 to 50 calories out from what the app says doing the calculation based on it.
Again it's an entries things. You have to be using the right ones. Most of the database is user created, a slip of the finger here or there (or just plain old wrong info entered) and you can end up with wacky misaligned numbers.
I barcode 90% of my food and then check it on the food scales the other 10% is from the entries on the app. I'm not to fused as it's only 40 ish calorie a day and I'm trying to gain so in a surplus anyway! Just don't want it to be to big.0 -
I barcode loads of things that are incorrect. The barcode will come up as cheese and what I'm logging is cake or something. Hence the advice to cross reference. I'd agree small discrepancies aren't that big a deal and probably all come out in the wash anyway.RAD_Fitness wrote: »VintageFeline wrote: »VintageFeline wrote: »You're using incorrect entries somewhere. 4 calories per gram of carbs and protein, 9 per gram of fat and you have 3221 calories, not 2692.
Working on that basis how does the app work things out incorrectly? I always seem to be 40 to 50 calories out from what the app says doing the calculation based on it.
Again it's an entries things. You have to be using the right ones. Most of the database is user created, a slip of the finger here or there (or just plain old wrong info entered) and you can end up with wacky misaligned numbers.
OP could be using the right entries... Some carbs don't have 4 calories per gram.... Not saying they're for sure using the right ones, but you can't always just multiple by 4,4 and 9 and get back to the calories.
Maybe so but it's not going to result in the 500 calorie difference I caught from the first screenshots.0
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