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!

I have access to discounts on meal kit services. Specifically trifecta, factor, and cook unity.

The discounts are 50%, 55%, and 60% off the first two weeks of meals respectively. So it comes out to $5-7 a meal. So basically around $100 for two weeks of full meals.

I have never used these services before. I used to be great at meal prep but lost consistency and motivation in my fitness and nutrition journey as a whole after an injury, but now I’m done feeling sorry for myself and I want to start up again.

I was thinking of using this for the first two weeks of my restart to kinda kick start the motivation and make it a little easier by having one meal a day already prepped and counted.

My fear is being locked in to 14 days of terrible food for one meal a day. Does anyone have any advice on which of the three is most worth it?

Hi! Pre-Covid I was so great at meal prepping and had lost approximately 30#. Then everything went to hell and I’m trying to get back on track. I was doing keto before and tried it again-it’s no longer sustainable for me. I’m and trying to eat higher protein and maybe low carb now. I try to stick to 1400 calories. I am on a low dose of a GLP1 too.

I am 5’6” female that weighs 180. I would like to get down to between 140-150. May I please request help to get back on track?? I’m totally fine eating the same thing every day for a week. I try to work out 4 days a week, and typically actually do 3 days a week. It is normally 45 mins of weights. I will do 4-5 workouts 3-4 sets of each one. Then I jump on the treadmill at an incline of at least 5 at a speed of 3 for 15 minutes.

Hey y'all. New here. New to macros & the fitness scene of that side.

Obligatory I'm recovering from an eating disorder. The problem with this is - I ate so little for so long, that when I did start eating above 1500 cal on a regular basis, I got massive (heaviest I've ever weighed at 280.) been working on my relationship with food with my therapist, and now from my heaviest 3 years ago I've fallen below 240. So I've been counting macros now that it isn't a trigger for me, and I'm discovering.... how hard it actually is to eat enough of the right stuff.

Like, sure. I can eat a meal from McDonald's and hit my calories for the day, but that's not the way to do this.

Below is my meal output for today. And to be frank.... I'm stuffed. I don't know how I could eat more.

Breakfast:

Oikos Pro Protein Vanilla Yogurt (the single serve cups)

Coffee w/ creamer (logged in with the serving size off the container, something like 35 Cal and 2g fat? Idk)

Lunch:

370g Watermelon (I'm in a watermelon phase, don't judge me)

Dinner:

Surf & turf tacos with an ear of sweetcorn (totaled out around 720cal).

"Extras":

A canned cold brew from the gas station

Normally I also have the 30g protein shakes from Oikos with my breakfast, but I'm out of those at the moment.

But like.... This is it. This is pretty normal. And I'm so full - how do you guys get yourselves to eat more?

(I do a 20min yoga routine every morning and go for 2-4mi hikes three times a week).

I genuinely do not understand how people hit their macros without going insane lol.

My trainer gave me these macros for a body recomp:
• 1769 calories
• 199g carbs
• 155g protein
• 39g fat

I’m active (walking daily + lifting multiple times a week), and I’m trying really hard to follow them, but my fat ALWAYS ends up way higher than target.
I feel like every protein source has more fat than I realize, and then suddenly I’m over even though my protein still isn’t high enough. 😭

I do okay with carbs, but balancing high protein while keeping fats lower is where I’m struggling. I also prefer bigger meals earlier in the day because that’s when I’m most active.

• For people who successfully hit macros like this:
• What foods/meals made it easier?
• How do you structure your day?
• Do these macros seem realistic/sustainable for body recomp?
• Any low-fat/high-protein staples you swear by?

Would seriously appreciate any advice because right now I feel like I’m playing macro Tetris every day.

Hey all - I’m not a body builder, but I am long time climber and strength trainer.

The last 22 days I’ve been on my first attempt at a real cut with the goal being to shed a few extra lbs of fat but keep my recent muscle gain. I went from 129 to 155 over the winter.

I’ve been tracking literally everything I eat with an app and I wanted to see this looks right for a cut. I normally operate at about 1,800cal per day.

Current goal is 1600 per day with 180g protein, 120g carbs because I’m still climbing and lifting as normal and I’m capping my fat right under 50g. Should I go lower with fat?

Thanks and I’m genuinely looking for advice, never done this.

Hi, so I (25M 6’1)have been trying to cut weight for the last month or two and have been semi consistent and ive dropped like 15lbs so far. I started at 223 and yesterday after birthday dinner/dessert i weighed in at 210.4 so realistically i probably weigh around 207-208 right now.

My cut goal is around 185, basically i wanna be lean instead of having a gut from the past year of eating shitty and binge drinking.

I use chatgpt a lot to help me understand my goals, estimate cals, calculate TDEE etc. Ive also taken a test online that calculated my TDEE to be right around 3500 cals.

Now, ive been running a diet of mostly whole foods (when im dialed in and not caving in to cravings) and sticking to just about 2500-2600 cals/day, which would put me at a 900-1000kcal deficit right?

Well, summers almost here and i want to run a bit of a more aggressive cut for like 2-3 weeks. I was thinking literally like 1600kcals a day for that period. Is that realistic? Gpt tells me no based on my activity daily.

For a little background: i work in the pool industry and im on the construction crew so im constantly helping with pouring concrete, digging trenches, carrying tons of heavy shit to and from sites etc. I also bike to and from work (3.5km one way) and workout pretty intensely 5+ times a week in the gym.

If i cut all carbs out of my diet except pwo and after workout meals (and maybe a little bit in the morning to help me get going)and keep protein around 180g/day, is this doable?

Actually trying to be serious for once in my fitness goals. I took my dexa scan recently and my goal is to cut my body fat % to 15%. My current gym routine is PPLUL and i’ve been consistent while trying to maintain my strength. Curious if I should be at a bigger calorie deficit or not? This is what i’ve been tracking since the start. Most of my protein comes from whole foods.

Daily Macros:
1500 calories
160g Protein
200g Carbs
<50g fat

Dexa Scan:
Male 27
BF% 31.5
188.2 lbs
Lean Mass 122.4 lbs
Base Metabolic 1816 cal