Calorie tracking
- Chetana Karla Shakti
- Mar 22
- 10 min read
Track my calories per meal please, include protein and carbs in grams.. and then give me total for the day so far of everything .. : breakfast: 1 x handful of cooked green lentils with cooked kale and carrots, lunch: 1x10 small slices of tuna sashimi, 1 x kombucha, dinner: 1 x handful of cooked green lentils with cooked kale and carrots, and 5 cooked egg whites:
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Meal BreakdownBreakfast
Calories: 79.0
Protein: 5.61g
Carbs: 13.86g(50g cooked lentils + 30g kale + 30g carrots)
Lunch
Calories: 135.5
Protein: 18.7g
Carbs: 6.0g(85g tuna sashimi + 240ml kombucha)
Dinner
Calories: 162.2
Protein: 23.05g
Carbs: 15.03g(50g cooked lentils + 30g kale + 30g carrots + 160g egg whites)
Daily Totals
Nutrient | Total |
Calories | 376.7 |
Protein | 47.37g |
Carbohydrates | 34.88g |
Calculations based on ingredient weights and nutritional values per 100g.
What would I need to eat to be in a calorie deficit? and what do you need to know about me to know that.. what else do you need to know.?
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To determine your calorie deficit requirements and create a personalized plan, here’s what’s needed and how to approach it:
Key Information Required
Demographics:
Activity Level:
Health Goals:
Current Diet:
How to Calculate Your Calorie Deficit
Estimate Maintenance Calories:
Set a Deficit:
Practical Steps to Achieve a Deficit
Reduce Calorie Intake:
Increase Activity:
Additional Considerations
For a tailored plan, share the above details, and adjustments can be made based on your specific needs.
age, 48 , woman, 56.5 kilos, smallest is 55.5- largest is 57.. 55.5 kilos seems to be a decent weight, I had been putting on weight to increase my muscle and eating 120 g of protein a day but somehow I just have too much bulk. i work out 5-6 days a week weights 5 exercises or 10 of 4-5 sets of each.. medium weight for my size to heavy.. like this: Gym : Monday: Push (Legs Focus) Target Areas: Quads, glutes, hamstrings 1. Goblet Squats 2. Bulgarian Split Squats 3. Dumbbell Step-Ups 4. Dumbbell Front Squats https://www.instagram.com/reel/DG3SDCFSAgI/?igsh=MXVoOTMzdWl3c3ExYg== 1. Sumo Squats 2. Glute bridges 3. Lunges 4. Farmers Carry 1. Dumbbell Calf Raises (optional finisher)- 3 positions Hips https://www.instagram.com/reel/DGOkxFuTMus/?igsh=MTN2YXdhMGhocnBzNQ== legs: https://www.menshealth.com/uk/workouts/a29208586/best-leg-exercises/ Tuesday: Push (Upper Body Focus) Target Areas: Chest, shoulders, triceps 1. Shoulder press 2. Lateral shoulder raise 3. Reverse shoulder Fly - pour the alcohol 4. Arnold press 5. Dumbell front raises 1. One arm standing triceps 2. Triceps incline push 3. Tricep Dips (use a stable surface) 1. Chest press 2. Push UPS 3. Incline chest press 4. Chest 1vdumbell center chest push  exercises for arms: https://www.menshealth.com/uk/building-muscle/a754655/16-best-exercises-for-bigger-arms/ Wednesday: Pull (Legs Focus) Target Areas: Hamstrings, glutes Hams: 1. Dumbbell Romanian Deadlifts (RDLs)  2. Single Leg Deadlifts  3. Reverse Lunges 4. Dumbbell Hamstring Curls (use your heels and a sliding surface)  Glutes: 1. Sumo Deadlifts  2. Dumbbell Stepups 3. 1 leg on wall RDL 4. Elevated Dumbbell Glute Bridges Legs: https://www.menshealth.com/uk/workouts/a29208586/best-leg-exercises/ Thursday: Pull (Upper Body Focus) Target Areas: Back, biceps 1. Bent Over Two-Arm Dumbbell Rows 2. Single Arm Dumbbell Rows 3. Renegade Rows 4. Dumbbell Shrugs 5. Bent over tuck Reverse flys. 1. Dumbbell Bicep Curls 2. Hammer Curls 3. Single standing pull and core twists. And : hips https://l.facebook.com/l.php?u=https%3A%2F%2Fwww.instagram.com%2Freel%2FDCXxBrtNm4f%2F&h=AT1WlzooSgtx61rYjUkQdEFqTd_1TbxGlCMJInHxFofWOkZIiAmFGuIM-h7Ssleq8ObnOC6D-87ezFKsXEpUmNOjudedJNeSwwNGYdXdRTuLghwoNhtF8pB4O1c9lohbACpf5ZKIHl9qCw Abs and hips https://www.instagram.com/reel/DF59hFkSNOI/?igsh=MWRwZW9qMjdrbTZxcQ== https://www.facebook.com/share/r/1BJPFgcYKD/?mibextid=87OH41 https://www.instagram.com/p/DGBN1-URQQE/?igsh=cWN1Y3pid2hiYmVo standing abs: https://www.instagram.com/p/DFa_3c-zar8/?fbclid=IwY2xjawIa8pZleHRuA2FlbQIxMAABHdTUMspM2hiR9FP7gpsQaiXRxwFuh1U3LO3O4SAQfyqgCClFuYF_5IClgQ_aem_gh42zKxSE3L4XVLMuaNvnQ Friday: Free (Legs) Ideas.. Mix of quad, glute, and hamstring exercises for variety: 1. Dumbbell Lateral Lunges 2. Split Squats 3. Sumo Squats 4. Dumbbell Step-Ups 5. Goblet Squats 6. Calf Raises Saturday: Free (Upper Body) Ideas.. mix of push/pull exercises: 1. Incline Dumbbell Chest Press 2. Dumbbell Lateral Raises 3. Reverse Flys 4. Dumbbell Pullover (chest) - 1 dumbell. 5. Seated Bicep Curls 6. Overhead Tricep Extensions sometimes I surf, I walk my dogs every day say 35 minutes, and do yoga.a bit every day, I would like to stay lean and extremely muscular, and toned.. so loss 1 kg a week for 1 week then maintain, I eat anything, I like fish, chicken, lentils, vegetables, I do like lean vegan protiein powder with bananas but am considering dropping bananas.. I don't eat cheese, bread, or rice really.
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To determine your calorie deficit needs and optimize your nutrition for muscle retention and fat loss, here's a breakdown based on your stats and goals:
Key Metrics & Recommendations
Profile:
48-year-old woman, 56.5 kg, aiming for 55.5 kg
Activity level: Very active (5-6 days/week strength training + daily cardio/yoga)
Current protein intake: ~120g/day (excellent for muscle retention)
Estimated Maintenance Calories:
Using activity-adjusted formulas: ~2,000–2,300 calories/day(Assumes moderate-to-high activity multiplier due to daily workouts and surfing)
Deficit Target:
For 0.5–1 kg/week loss: Aim for 1,500–1,800 calories/day
Note: Aggressive deficits (e.g., 1 kg/week) risk muscle loss despite high protein intake.
Diet Adjustments for Lean Muscle Retention
Prioritize Protein:
Maintain 120g/day (2.1g/kg body weight) to combat cellulite and preserve muscle.
Focus on: Fish, chicken, lentils, and vegan protein powder (reduce bananas if cutting carbs).
Carb/Fat Split:
Carbs: 30–40% of calories (150–200g/day) for workout energy.
Fats: 20–30% (35–60g/day) for hormone health.
Meal Timing:
Eat protein-rich meals within 2 hours post-workout to maximize muscle synthesis.
Critical Missing Data for Precision
Height: Impacts basal metabolic rate (BMR).
Body Fat %: Helps tailor macros for lean gains.
Current Daily Calories: Your listed meals total ~376 calories – likely incomplete tracking (e.g., missing oils, snacks, or portion inaccuracies).
Workout Optimization
Hypertrophy Focus: Increase weights/reps in leg workouts (squats, deadlifts) to build muscle and reduce cellulite.
Cardio: Keep dog walks/yoga for recovery; avoid excessive steady-state cardio to prevent muscle breakdown.
Sample Daily Plan (1,700 calories)
Meal | Protein (g) | Carbs (g) | Fats (g) | Calories |
Breakfast | 35g (lentils + eggs) | 25g (kale/carrots) | 10g (cooking oil) | 300 |
Lunch | 30g (tuna sashimi) | 15g (kombucha) | 8g (avocado) | 250 |
Post-Workout | 25g (protein shake) | 30g (berries) | 3g (chia seeds) | 250 |
Dinner | 30g (chicken + lentils) | 20g (roasted veggies) | 12g (olive oil) | 400 |
Snacks | – | 20g (veggies/nuts) | 10g (almonds) | 200 |
Total: 120g protein / 110g carbs / 43g fats / 1,700 calories
Critical Next Steps
Track Accurately: Use a food scale for oils, sauces, and protein portions.
Measure Progress: Use tape measurements (not just weight) to track muscle vs. fat changes.
Adjust Every 2 Weeks: If weight stalls, reduce calories by 100–150/day or increase activity.
For a tailored TDEE calculation, share your height. Current strategy balances fat loss with your muscle-building efforts but may require refinement as you progress.
how low can I go in daily protein to still reach my goals??
how low can I go in daily protein to still reach my goals??
Answer
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To determine the lowest safe protein intake while maintaining muscle and achieving your goals, here’s a breakdown based on your profile and evidence:
Key Considerations
Current Protein Intake: 120g/day (2.1g/kg body weight)
Goals:
Muscle retention during fat loss (targeting 55.5 kg).
Reducing cellulite (linked to muscle tone and fat distribution).
Activity Level: Very active (5–6 days/week strength training + cardio).
Minimum Protein Requirements
For Muscle Retention During Fat Loss
For Muscle Gain
Can You Go Lower?
If Prioritizing Fat Loss Over Muscle Gain:
90–100g/day is the floor to preserve muscle while in a deficit.
Risk: Below 90g/day, muscle breakdown becomes likely, worsening cellulite.
If Prioritizing Muscle Gain:
120g/day is optimal for maximizing hypertrophy3.
Reduction: Cutting to 100g/day (1.8g/kg) may still support gains but with slower progress.
Practical Adjustments
Track Progress:
Weight: If muscle loss occurs (e.g., strength declines), increase protein.
Body Fat %: Use calipers or DEXA scans to ensure fat loss isn’t outpacing muscle retention.
Timing Matters:
Post-workout: Prioritize protein (e.g., 30–40g within 2 hours of training) to maximize synthesis3.
Example Lowered Intake (100g/day):
MealProtein SourceProtein (g)BreakfastLentils + eggs30gLunchTuna sashimi25gPost-WorkoutVegan protein shake25gDinnerChicken + lentils20gTotal100g
Critical Risks of Low Protein
Muscle Loss: Reduces metabolic rate and worsens cellulite.
Hormonal Imbalance: Protein supports collagen and hormone health1.
Fat Retention: Poor muscle tone can make fat distribution appear worse.
Final Recommendation
Stay at ≥90g/day to balance fat loss and muscle retention. If aiming to reduce intake, test 100g/day for 2–4 weeks while monitoring strength and body composition. For aggressive goals (e.g., 1 kg/week loss), prioritize protein quality and timing over cutting intake further.
or is 120 g perfect?
or is 120 g perfect?
Answer
Is 120g of protein "perfect" for your goals?Yes, 120g/day is ideal for your situation, balancing muscle retention and increasing muscle tone. Here’s why:
Why 120g/day Works for You
Muscle Retention:
At 2.1g/kg (120g for 56.5 kg), you’re above the upper limit for muscle preservation during fat loss (1.6–2.2g/kg).
Critical for your goals: High protein ensures you lose fat, not muscle, which is key for maintaining tone and reducing cellulite.
Cellulite Reduction:
Muscle tone combats cellulite’s dimpled appearance.
Collagen support: Protein aids skin elasticity and collagen synthesis, improving texture.
Workout Recovery:
5–6 days/week strength training demands ample protein to repair and build muscle.
Post-workout timing: Pairing protein with carbs (e.g., lentils + veggies) maximizes recovery.
When to Adjust
If weight loss stalls:
Reduce calories (not protein) by cutting carbs/fats first.
Example: Drop to 1,600–1,700 calories/day while keeping protein at 120g.
If muscle loss occurs:
Increase protein to 130–140g/day (2.3–2.5g/kg) for added protection.
Sample Daily Plan (1,700 calories)
Meal | Protein Source | Protein (g) |
Breakfast | Lentils + eggs | 35g |
Lunch | Tuna sashimi | 30g |
Post-Workout | Vegan protein shake | 30g |
Dinner | Chicken + lentils | 25g |
Total | 120g |
Final Verdict
Stick with 120g/day unless you’re struggling to hit calorie targets. Prioritize tracking intake (use a food scale for oils, sauces) and adjust carbs/fats before cutting protein.
Sources:
Muscle retention: International Society of Sports Nutrition (ISSN) guidelines.
Cellulite: Protein’s role in collagen synthesis and muscle tone.
ok I'll take some more meal plans like that please.. that was great..
ok I'll take some more meal plans like that please.. that was great..
Answer
Here are 3 more daily meal plans tailored to your goals (muscle retention, fat loss, cellulite reduction) with 120g protein, ~1,700 calories, and nutrient-dense foods. Adjust portions based on your activity level and progress.
Meal Plan 1: High-Protein, Low-Carb Focus
Meal | Foods & Portions | Protein (g) | Carbs (g) | Fats (g) | Calories |
Breakfast | 2 eggs + 50g cooked lentils + spinach | 25g | 15g | 10g | 250 |
Lunch | 150g grilled salmon + roasted broccoli | 35g | 10g | 15g | 300 |
Post-Workout | Vegan protein shake (30g) + ½ avocado | 30g | 5g | 10g | 250 |
Dinner | 100g chicken breast + zucchini noodles + olive oil | 30g | 5g | 15g | 300 |
Snack | Greek yogurt (100g) + chia seeds | 10g | 10g | 5g | 100 |
Total | 130g | 45g | 55g | 1,200 |
Add 500 calories via nuts, seeds, or extra veggies to hit 1,700.
Meal Plan 2: Balanced Macros, Plant-Based Focus
Meal | Foods & Portions | Protein (g) | Carbs (g) | Fats (g) | Calories |
Breakfast | Oatmeal (50g oats) + almond butter + berries | 10g | 40g | 15g | 350 |
Lunch | 100g tofu + quinoa (50g) + roasted veggies | 25g | 30g | 10g | 350 |
Post-Workout | Vegan protein shake (30g) + banana (small) | 30g | 20g | 3g | 200 |
Dinner | 150g shrimp + asparagus + olive oil | 30g | 5g | 15g | 300 |
Snack | Edamame (100g) + almonds (10g) | 15g | 10g | 10g | 200 |
Total | 110g | 105g | 53g | 1,400 |
Add 300 calories via avocado or extra nuts.
Meal Plan 3: High-Fat, Moderate-Carb Focus
Meal | Foods & Portions | Protein (g) | Carbs (g) | Fats (g) | Calories |
Breakfast | 3 eggs + 50g smoked salmon + spinach | 25g | 5g | 20g | 300 |
Lunch | 100g chicken breast + avocado (½) + mixed greens | 30g | 5g | 20g | 350 |
Post-Workout | Vegan protein shake (30g) + coconut water | 30g | 10g | 5g | 200 |
Dinner | 150g cod + roasted Brussels sprouts + olive oil | 35g | 10g | 15g | 350 |
Snack | Cottage cheese (100g) + raspberries | 15g | 10g | 5g | 150 |
Total | 135g | 40g | 65g | 1,350 |
Add 350 calories via nuts, seeds, or extra veggies.
Key Tips
Portion Control: Use a food scale for accuracy (e.g., 50g lentils ≈ ¼ cup cooked).
Hydration: Pair meals with water or unsweetened tea to boost satiety.
Adjust: If weight stalls, reduce carbs/fats first (e.g., swap avocado for veggies).
Need more variations? Let me know your preferences (e.g., fish-heavy, vegan-only)!
ok make me some vegan protein meal plans now
ok make me some vegan protein meal plans now
Answer
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Here are 3 vegan protein meal plans (1,700–1,800 calories/day) using high-protein plant-based recipes from the search results, optimized for muscle retention and fat loss. Adjust portions based on activity level.
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