FabSwingers.com > Forums > The Lounge > Calories
Calories
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"A good starting point would be to calculate your bmi. Then you can roughly calculate your resting Basal Metabolic Rate. then you can adjust your calorie intake accordingly, depending on your goals " I personally don't go on bmi. I have styku scan so know exactly my body fat % and the amount of calories I should be eating. I was curious to know what others use etc | |||
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"Yeah, I agree, I work in the bodybuilding supplements industry, and everyone uses MyFitnessPal app, it’s so good - you can also google “how many calories do I need” or “what is my calorie maintenance” meaning, ‘How many calories does my body need to maintain the same weight’. Generally speaking, you’d add 10% on for bulking… so if it’s 2,000 - you’d add 200 to it, and see how you go - if you’re not gaining, add another 200 calories - and if you’re really heavy bulking, then you can add a lot more The brilliant thing about MyFitnessPal is, it’s been around for years and years, and it’s got most products in their database, so if you’ve had a tescos egg & cress sandwich one day, but a sainsburys the next… and they are vastly different calories (hypothetically speaking) - it will probably know this already - so you can just type in the product name like ‘Tescos Finest Chicken Tikka Masala’ and it’ll probably be in there, with all the info, including calories, protein, carbs etc… I lost a load of weight recently, and have been trying to gain, but keeping it lean, and only gaining lean muscle, so I just calculate my protein target and only eat carbs once per day on a non training day, and 2 meals on a training day - with the aim to hit at around 160g of protein per day - based upon 1.6g - 2.4g of protein per kg of weight - I am just over 80kg High protein , medium carbs, high fats… hope this helps " I disagree about Myfitnesspal, it's expensive. Nutracheck is a lot cheaper and has all the features of Myfitnesspal.. | |||
"Yeah, I agree, I work in the bodybuilding supplements industry, and everyone uses MyFitnessPal app, it’s so good - you can also google “how many calories do I need” or “what is my calorie maintenance” meaning, ‘How many calories does my body need to maintain the same weight’. Generally speaking, you’d add 10% on for bulking… so if it’s 2,000 - you’d add 200 to it, and see how you go - if you’re not gaining, add another 200 calories - and if you’re really heavy bulking, then you can add a lot more The brilliant thing about MyFitnessPal is, it’s been around for years and years, and it’s got most products in their database, so if you’ve had a tescos egg & cress sandwich one day, but a sainsburys the next… and they are vastly different calories (hypothetically speaking) - it will probably know this already - so you can just type in the product name like ‘Tescos Finest Chicken Tikka Masala’ and it’ll probably be in there, with all the info, including calories, protein, carbs etc… I lost a load of weight recently, and have been trying to gain, but keeping it lean, and only gaining lean muscle, so I just calculate my protein target and only eat carbs once per day on a non training day, and 2 meals on a training day - with the aim to hit at around 160g of protein per day - based upon 1.6g - 2.4g of protein per kg of weight - I am just over 80kg High protein , medium carbs, high fats… hope this helps I disagree about Myfitnesspal, it's expensive. Nutracheck is a lot cheaper and has all the features of Myfitnesspal.." The free MFP works just fine | |||
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"Yeah, I agree, I work in the bodybuilding supplements industry, and everyone uses MyFitnessPal app, it’s so good - you can also google “how many calories do I need” or “what is my calorie maintenance” meaning, ‘How many calories does my body need to maintain the same weight’. Generally speaking, you’d add 10% on for bulking… so if it’s 2,000 - you’d add 200 to it, and see how you go - if you’re not gaining, add another 200 calories - and if you’re really heavy bulking, then you can add a lot more The brilliant thing about MyFitnessPal is, it’s been around for years and years, and it’s got most products in their database, so if you’ve had a tescos egg & cress sandwich one day, but a sainsburys the next… and they are vastly different calories (hypothetically speaking) - it will probably know this already - so you can just type in the product name like ‘Tescos Finest Chicken Tikka Masala’ and it’ll probably be in there, with all the info, including calories, protein, carbs etc… I lost a load of weight recently, and have been trying to gain, but keeping it lean, and only gaining lean muscle, so I just calculate my protein target and only eat carbs once per day on a non training day, and 2 meals on a training day - with the aim to hit at around 160g of protein per day - based upon 1.6g - 2.4g of protein per kg of weight - I am just over 80kg High protein , medium carbs, high fats… hope this helps I disagree about Myfitnesspal, it's expensive. Nutracheck is a lot cheaper and has all the features of Myfitnesspal.. The free MFP works just fine" I did actually try it and I disagree. The adds are extremely annoying and you don't get all the features a subscription gives you. Myfitnesspal is very expensive at £15.99 ish a month. | |||
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"Yeah, I agree, I work in the bodybuilding supplements industry, and everyone uses MyFitnessPal app, it’s so good - you can also google “how many calories do I need” or “what is my calorie maintenance” meaning, ‘How many calories does my body need to maintain the same weight’. Generally speaking, you’d add 10% on for bulking… so if it’s 2,000 - you’d add 200 to it, and see how you go - if you’re not gaining, add another 200 calories - and if you’re really heavy bulking, then you can add a lot more The brilliant thing about MyFitnessPal is, it’s been around for years and years, and it’s got most products in their database, so if you’ve had a tescos egg & cress sandwich one day, but a sainsburys the next… and they are vastly different calories (hypothetically speaking) - it will probably know this already - so you can just type in the product name like ‘Tescos Finest Chicken Tikka Masala’ and it’ll probably be in there, with all the info, including calories, protein, carbs etc… I lost a load of weight recently, and have been trying to gain, but keeping it lean, and only gaining lean muscle, so I just calculate my protein target and only eat carbs once per day on a non training day, and 2 meals on a training day - with the aim to hit at around 160g of protein per day - based upon 1.6g - 2.4g of protein per kg of weight - I am just over 80kg High protein , medium carbs, high fats… hope this helps I disagree about Myfitnesspal, it's expensive. Nutracheck is a lot cheaper and has all the features of Myfitnesspal.. The free MFP works just fine I did actually try it and I disagree. The adds are extremely annoying and you don't get all the features a subscription gives you. Myfitnesspal is very expensive at £15.99 ish a month. " I only ever used MyFitnessPal occasionally just to check my meals for a week here and there, once every 6 months or so, just to see if I was right about my meals, I never paid, and maybe with having always had a VPN, I’ve not seen many of the adverts pop up (it’s amazing how well it works with some apps) - but yeah - as long as you use something like that, or a similar app, you’ll probably not need to use it that much after a week or 2 - unless you have a varied diet I have the same meals, due to an illness that I had, as I can’t eat dairy or gluten… so it’s much easier for me to track my meals with only eating meat, rice, potatoes, beans, veg, and protein powders  so it’s super easy to work out -
For me, these apps just help you to get your head around it all initially - and although I don’t count calories anymore, just protein & carbs, I can look at something and go - “20g protein… 30g carbs…” rather than needing to check on an app - so as long as you have some way of checking each meal, it’ll eventually come as second nature | |||
"I'm on a weight loss journey at the moment with the help of mounjaro. Suddenly working out what to eat has become a science! I used a TDEE calculator to work out what my calories should be and the deficit. I aim for for 1g of protien per kilo of weight . I fail miserably at this most days. I then try and get fibre in without too many carbs . Then 2-3l water. 5 weeks in I'm still kinda winging it! I use a collegen powder that's tasteless and also has protien in it in a smoothie most days and I add in some multi vitamin electrolytes to it . That's been a game changer for me . I log what I eat on my fitness pal. Other than that I make it up as I go along but I need to get better at it. " A lot of these weightloss pens can reduce the effectiveness of the female contraceptive pill, so I tell people to just be aware of this… and also to take a solid “greens” formula with a protein shake, as you should be being advised (you might have) to keep your protein high, so that you’re not losing muscle… for the meals that you have - and introduce micronutrients via a greens formula, preferably added to a drink, or protein shake, to ensure your body holds onto your muscle… and doesn’t also burn muscle too - I have seen some amazing results on these GLP1 agonists - but you can develop irreversible deficiencies , if you abuse them long-term - so we advise people to take breaks and to ensure you’re getting in as many nutrients as possible… as your appetite is massively reduced - I did a video about it on my social media. Apart from all that, as long as you’re not being daft - they are an absolute miracle | |||
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"I can go days sometimes even weeks without any meat or protein doesn’t affect muscle mass at all , we are made of protein. People are very gullible when it comes to marketing of protein - same with water." If you are made of protein and still alive then you have to be getting protein and water from _somewhere_ … | |||
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