Calorie help

[MikeK]

I have no idea how many calories I am consuming daily. I want to be in a slight deficit untill the new year so if someone could give me a rough number that would be good! I am 18 and around 75kg.

Average training day would be:

Throughout the day:
Whey protein x75g
Palatinose x90g
Organic Cashews/almonds x50-75g
Banana x1

Breakfast:
Brown bread x1-2
Baked beans x1 serving
Eggs x3

Lunch:
BLT or Chicken sandwhich on brown bread x1
50g beef jerky x1

Dinner:
Chicken breast x100g
mixed veg x100-150g

Evening:
semi-skimmed milk x1 litre


Any idea of the calories?

Mike

[cleaver]

why not add it up yourself instead of trying to get someone else to do it for you!

[MikeK]

Quote

why not add it up yourself instead of trying to get someone else to do it for you!

don't know sources of info!

[NU_nutrition_TS]

How long is a piece of string?

Calorie counting has to be the crudest, most inaccurate methods for determining bodyweight manipulation. Working out your daily calorific needs is difficult outside of laboratory conditions and unless you are willing to weigh/measure and record every morsel of food and beverage that passes your lips it is almost impossible to accurately determine the amount of calories consumed.

You can do all of these calculations using various mathematical/statistical formulae, but ultimately it will be 'educated guesswork' and not very accurate ["I want to be in a slight deficit"] for your needs.

If you are putting on weight and your body fat % is going up while your lean mass % is static or going down then you are consuming too many [of the wrong type of] calories or not expending enough [need more physical activity] and vice versa!

It's all down to the mirror, scales and measuring tape I'm afraid.

[Gareth83]

www.nutritiondata.com

work out the figures yourself lol

as for the number of calories you need aim for 10-12xBW in lbs if you want to cut

That's about 1650-1980 if you can't be assed working it out.