Ericonet

Brown is so underrated in clothes, it eats so much😭🔥.

The time is 11:29am and I've already taken 13k+ steps today.

For every food you eat, there's an amount of energy you are getting from it. That energy is the calories. Then for that same food, you get nutrients from it too. If it's rice, you already know that's carb-based food. So in your rice, you get a certain amout of carbs in gram from it and very little protein. Take for instance, 100g of boiled white rice will give you 130 calories with 28g of carbs and about 3g of protein. So let's assume you added two large eggs to it, two large eggs will give you about 140 to 150 calories with 12g of protein, 10g of fat and 1g of carbs. Assuming that's all you have in your meal It means your food gave you: Calories: 280kcal Carbs: 29g Protein: 15g Fat: 10g Everyone has their daily calorie and nutrient requirements. So that's how you track what you eat to know if you are within safe calorie consumption for the day and if you've eaten enough nutrients in for the day.

No food scale, but you say you track calories? That’s not tracking. That’s estimating.

It is determined by your BMR, NEAT, TEF, and Exercise. But to avoid complications, just multiply your body weight in KG by 30 or 35. Use 30 if you engage in low activities daily. Use 35 if you are more active. After getting your figure, now position your daily calorie intake around your goal. If your goal is: Fat loss = subtract 300-500 calories Muscle gain = add 200 - 300 calories Maintenance = stay there. Body recomposition = use maintenence or slight deficit not more than 200 calories. Lastly, track your bodyweight weekly and your waistline and see if there are changes based on your goal. Tweak it based on your results and goal.

I ate a total of 193g of protein today. That's 2.75g per kg of my body weight.