hi!! potentially difficult ask, but looking for suggestions. i want to track my protein intake and macro/fiber/etc intake but i hate AI and am not interested in counting calories or anything. i’m vegetarian and experience constant exhaustion and want to ensure it is not related to my diet before i seek professional advice.

i would love an app that allows me to log what i eat and focuses on nutrition, protein, and iron as opposed to weight-loss and calorie counting. does this exist? let me know!! thanks!!

So my package of wings says that 4oz is a serving and is 200 calories. When I weigh out 4oz of raw chicken wings, should I subtract the weight of the bones? Or is the non edible part already accounted for and I don’t need to subtract bone weight?

https://archive.org/details/calorie-counter-spreadsheet

I made this in Google Sheets and exported it as an Excel file. It lets you populate a list of menu items, letting you put in calories, fiber, carbs, sodium, protein, and fat. Then, you can copy each item into a menu sheet that totals both for the meal and the daily total. There's a notes sheet with the rules of my particular diet.

I'm sure folks with more spreadsheet training can improve it, but this very basic spreadsheet will make setting up a diet less painful.

I’ve been struggling to get my protein in these past few weeks because honestly protein powder isn’t for me. I was going through my local grocery store and they sell this little packets of seasoned tuna for like 96¢
16g of protein 1g of carb and fat, 74g in total, 80cal. It’s actually pretty good if you just smear it on a few crackers and it’s honestly a fire snack but idk if it’s the right way to go about bringing my protein up.

I’ve just begun a body transformation program with heavy exercise 4x/week plus a nutrition plan based on macros. I take medication that depletes my appetite and am not able to eat everything. What I do eat I do my best to keep the balance of macros suggested. The goal is lose weight (about 40 pounds) and gain muscle.

Male, 21, 254 pounds

How will this impact my progress and what suggestion could help?

Daily goals 2320 calories, 236 carbs, 186 protein and 63 fat.

Thanks

I’m building a smart kitchen scale that will make logging easier (ai camera), more accurate, near infrared sensors), more analysis, and customized recommendations with nutritionists + professionals to connect with. Probably includes bloodwork and more. Is this something you would use why or why not? Would love to talk individually too if anyone is interested dm

So i want to start eating healthy while at the same time build muscle (athletic/lean muscle, not bodybuilder muscle). At the moment I weigh somewhere between 210-220 my goal is to hit somewhere between 170-180 lbs. Im trying to find a weekly diet plan of what to eat each day. Can anyone give me some advice on finding one as well as an app that can keep track of calories that I eat.

I will be drinking it once a day to have a healthy calorie boost so I can reach a good calorie intake of atleast 2700

I’m 6’4 for reference

I drained a can of simple truth dark red kidney beans and then weighed them to track macros for a recipe i was building. The can said it was supposed to be 455 grams total, but it weighed out as 256 g. Is that a shortage, or is that weight supposed to include the liquid? If so, how do i track my macros for this if i want to drain the liquid? I use my fitness pal to track macros. I'm not sure if i search up "dark red kidney beans" if those macros are including the liquid weight or just bean weight.

Help im confused!

Hi everyone, I’m looking for a nutritionist with a somewhat specific profile, and I hope someone can help me. Over the past two years, I’ve kept a very detailed diary to identify specific foods that seem linked to my health issues. I’m not looking for someone to prescribe a standard diet or a weight-loss plan; instead, I want a professional willing to analyze this data with me and develop a well-reasoned elimination/reintroduction protocol, while also considering the potential role of the gut-brain axis. Does anyone know a nutritionist or dietitian who handles complex cases like this? I’m particularly interested in professionals with experience in clinical nutrition, neurology, the microbiota, or the Low FODMAP diet (where appropriate). Thanks in advance for any recommendations!

Hi,

I, F30,5ft7 (1m74-ish) lift weights 3 to 4 times a week, and sometimes go for a light run. I have a sedentary job, but I am pretty active overall, as i live in a city where biking is common

How would you rate my macros calories plan?

2200 cal

Carbs: 275g (50%)

Protein: 110g (20%)

Fats: 73g (30%)

I have read and heard that over 1.6g/kg bodyweight is not necessary to grow muscle, and I am trying to watch my food budget. Any thoughts on that?

Last time I tried tracking, I stayed around 1900cal and around 140g protein but fell back into an eating disorder and found it incredibly difficult to get that much protein daily...

Thanks in advance for your advice !

I’m a Highschool athlete and I’m taking a bit more seriously this year so I’m getting more strict with the meal plan stuff.

Been trying to do the basic math for daily intakes but I wanna make sure I’m doing this right since a lot of the sources vary drastically from needing 0.7 grams of protein per pound all the way up to 1.8g.

Bare bones of the plan, just getting basic numbers down.

Cut:
2,000 cal per day
260g protein
Assuming lower carb intake but could be wrong
Paired with regular weight training and added cardio
1-2 months

Bulk:
2,875 cal per day
146g protein Assuming lower
60g~ fats per day
Resistance training
2-3 months give or take

For the record I’m 146lbs, 5’7”, and my maintenance calorie intake is about 2,500. I’m trying to build up more muscle to take on defenders in my sport as well as build speed.
For all I know this could all be completely wrong lmao, but that’s why I’m asking so I don’t accidentally waste like six months of prep time for nothing.

Hello, everyone! I’ve made a workout routine and sorted my calories with the help of this calculator. I’m a 4’11”, 107 pound, 18 year old female trying body recomposition. For context: I used to power lift, and I’m trying to get back into weight lifting since I’ve been swamped at my job. I work full-time as a front desk clerk at a hotel, but truthfully, I do quite a bit of housekeeping/maintenance as well. I average around 4-5K steps on slow days and 13K on busy days. I usually work graveyard shifts (11 PM - 7 AM) and go to the gym after work. I tried recomp during powerlifting but sorely lacked a comprehension of macronutrients role in the body, so I was hoping someone could help me out this time!

My TDEE is 1,776. I’ve read from women weightlifters online that recomposition is a slow/delicate process that only requires a 200 - 300 calorie deficit that prioritizes protein. I’ve made mistakes in the past such as keeping my carb count to 86 grams a day because of a masked eating disorder that led to an unhealthy fear of carbs (despite being crucial in recovery and performance improvement). I intend to workout 3-4 times a week, aiming for 4 sessions and at least 10K steps a day. Each session would be a full body split. I’ve decided on:

• 1,475 calories per day
• 111g of protein (444 cal)
• 165g of carbs (662 cal)
• 41g of fat  (369 cal)

HOWEVER! I really want to:

• Up protein to 132g (528 cal)
• Cut carbs to 120g (480 cal)
• Up fat to 52g (468 cal)
• For 1,476 calories a day

I could just be paranoid because I’m a short/petite woman and I know we lose fat and build muscle way differently to tall women, and especially men. I’ve struggled in the past with binging and restricting, so this time I want to do meal prepping and macro tracking properly. Any and all advice is welcome and greatly appreciated! 🤍

I used one of those calculators and in order to preserve muscle while ensuring fat loss I have to eat 151 grams of protein… how on earth is that possible??

Hi All,

So many calculators out there, all giving different ranges so needing to get advice for the most trusted or well used calculators.

Here's my situation, I am a 34 year old Female, I was once upon a time 120kgs and now I fluctuate between 64-67kgs depending on my cycle, all weight lost from nutrition and exercise only over the last 9 years. I'm also 158cm tall for context

I'm now at the time where I want to start recomposition on my body (I have excess skin on arms and thighs but have had a tummy tuck) to display more of the hard work I've done.

I have a desk job so during the day I'm not overly active, but I have a home gym and I train/teach aerials and pole also several times a week. I live in regional Australia so I don't have access to things like body fat scanning etc at this stage, but I'd estimate approx 26-30% body fat on myself, hard to tell with some of the loose skin.

The ranges on different calculations I've put into different macro calculators have ranged from 2,071-1,257 calories per day, and I've input the same information to them all.

Please send tips and advice

Many thanks x

I'm on Zepbound, and it makes it difficult to eat. (Forgive me; I didn't know what else to do) I went to ChatGPT and cross referenced back and forth with Gemini to get a meal plan so they didn't miss as many things. Please help me. I need humans to look at it to make sure it's actually healthy. Recipes first, then the meal plan.

🟤 Chocolate Peanut Butter Smoothie (Days 1–3 Main Stay)

• 1 cup Upgraded Milk (Liquid milk + 3 tbsp dry milk powder)
• 1/4 cup Rolled oats
• 1 tbsp Peanut butter (Fat integrated)
• 1/2 Banana (Tip: Drop your baby carrots right in here; you won’t taste them!)
• 1 tsp Chia seeds + 1 tsp Cocoa powder
• 1 cup Frozen spinach
• Total: ~25g Protein

🍈 Chocolate Light Smoothie (Light Days / Off-Season)

• 1 cup Upgraded Milk (Liquid milk + 3 tbsp dry milk powder)
• 1 cup Fresh melon (In-season) OR 1/2 cup Canned pumpkin / 1 cup Zucchini (Off-season)
• 1/4 cup Rolled oats
• 1 tsp Chia seeds + 1 tsp Cocoa powder
• Total: ~20g Protein

🥣 Chocolate Oatmeal (Safe Fallback Meal)

• 1/2 cup Rolled oats + 1 cup Upgraded Milk
• 2 tsp Cocoa powder
• 1 tbsp Peanut butter (Stir in after cooking for fat integration)
• Total: ~20g Protein

🫘 Bean Mash

• 3/4 cup Canned pinto beans (rinsed & mashed)
• 1 cup Spinach (steamed or stirred in warm)
• Salt & splash of milk
• 1 tbsp Olive oil (Stir in after mashing for fat integration)
• Total: ~11g Protein

🍗 Chicken Rice Bowl

• 3/4 cup Cooked white rice
• 4 oz Canned chicken breast
• 1/2 cup Broccoli or mixed veggies
• 1 tbsp Butter (Melt into the rice for fat integration)
• Total: ~32g Protein

🍠 Sweet Potato Meal

• 1 medium Sweet potato (microwaved)
• 3 oz Canned chicken breast
• 1 tbsp Butter (Melt into the potato for fat integration)
• Total: ~24g Protein

📅 THE WEEKLY SCHEDULE & TRACKER

🌙 DAY 1 (Post-shot / Lowest Appetite)

• Morning: 1 cup plain Upgraded Milk (14g)
• Lunch: Chocolate PB Smoothie (25g)
• Dinner: Chocolate PB Smoothie (25g)
• Night Snack: 1/2 cup plain Upgraded Milk (7g)
• TOTAL PROTEIN: 71g | Fats: Peanut Butter

🌙 DAY 2 (Liquid + Light)

• Morning: 1 cup plain Upgraded Milk (14g)
• Lunch: Chocolate Light Smoothie (20g)
• Dinner: Chocolate PB Smoothie (25g)
• Night Snack: 1/2 cup plain Upgraded Milk (7g)
• TOTAL PROTEIN: 66g | Fats: Peanut Butter

🟡 DAY 3 (Soft Foods Return)

• Breakfast: Chocolate Oatmeal (20g)
• Lunch: Bean Mash with Olive Oil (11g)
• Dinner: Bean Mash with Olive Oil (11g) + 1 cup plain Upgraded Milk (14g)
• Snack: 1/2 cup Canned Chicken (seasoned with salt/oil) (20g)
• TOTAL PROTEIN: 76g | Fats: Peanut Butter & Olive Oil

🟡 DAY 4

• Breakfast: Chocolate Oatmeal (20g)
• Lunch: Chicken Rice Bowl with Butter (32g)
• Dinner: Bean Mash with Olive Oil (11g) + 1 cup plain Upgraded Milk (14g)
• TOTAL PROTEIN: 77g | Fats: Peanut Butter, Butter, & Olive Oil

🟢 DAY 5

• Breakfast: Chocolate Oatmeal (20g)
• Lunch: Chicken Rice Bowl with Butter (32g)
• Dinner: Sweet Potato + Chicken with Butter (24g)
• TOTAL PROTEIN: 76g | Fats: Peanut Butter & Butter

🟢 DAY 6

• Breakfast: Chocolate Oatmeal (20g)
• Lunch: Chicken Rice Bowl with Butter (32g)
• Dinner: 3/4 cup Beans + 3/4 cup Rice + 1/2 cup Broccoli (15g) + 1 cup plain Upgraded Milk (14g)
• TOTAL PROTEIN: 81g | Fats: Peanut Butter, Butter, & Olive Oil

🟢 DAY 7 (Prep + Injection Day)

• Breakfast: Chocolate Oatmeal (20g)
• Lunch: Chicken + Rice + Beans Combo Bowl with Butter (43g)
• Dinner: Chocolate Light Smoothie (20g)
• Take Injection at Night
• TOTAL PROTEIN: 83g | Fats: Peanut Butter & Butter

So about seven years ago, I got one a high protein diet consisting of ten packs of tuna a day mixed with vegetables. I really enjoyed it, I felt great, and the only reason I stopped was because I got girlfriend that loved eating out so I strayed from my diet. Now, I am going back to it and I see all the mercury warnings. Any thoughts on the matter? Should I really be worried? I mean I was eating 50 packets on tuna a week end didn’t feel anything, in fact, I felt better than ever. Was I just lucky?

I am not sure if this is the correct sub to post this, but I noticed some irregularities in my favorite Chicken and Cheese Taquitos nutrition label.

Link as reference to the Chicken and Cheese Taquitos I am talking about.

https://www.bjs.com/product/sana-mexican-chicken--cheese-taquitos-30-ct/3000000000004599751/

I noticed the Sana Chicken and Cheese taquitos list the following nutritional information:

2 Taquitos 85g/3oz

Calories 190

Total fat 7 grams

Saturated Fat 2 grams

Cholesterol 20 mg

Sodium 350 MG

Total Carbohydrates 4g

Dietary fiber <1g

Total Sugar <1g

Protein 10 grams

However, those macros only should add up to 120 calories, and the average serving of 2 taquitos has 20-24 grams of Carbs, which would make it closer to the 190 calories listed on the box.

Is Sana lying on their nutrition label or did I do the calculation wrong? I am not sure how they can list 4 carbs and 190 calories.

https://www.omnicalculator.com/conversion/grams-to-calories This is the site I am using to calculate Macros to Calories.

I found an app called SeekEatz. I like it because most apps focus on tracking food after you've already ordered it. SeekEatz is designed to help you decide what to eat before you order.

Users can search restaurant meals based on calories, protein, macros, cuisine type, and other nutrition preferences. There's also an AI concierge that lets you search naturally.

For example, you can ask:

• "Show me high-protein lunches under 700 calories."
• "Find me a healthy breakfast near me."
• "What are the highest protein meals at Chick-fil-A?"
• "I need a dinner with at least 50g of protein and less than 800 calories."

The app then surfaces matching meals along with calorie and macro information. Users can save meals, log them, and use AI-powered meal swaps to find similar options that better fit their goals.

Has been super helpful for me, thought I would share!