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  1. #1
    temporary satisfaction fabians94's Avatar
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    Nutrition facts/Macros/Calories

    I've calculated my calorie & macro needs based on my goal. Which are 2235kcal (183p/234c/63f). [10% + TDEE]

    Thing is, the nutrition facts for the foods that I consume do not match the claimed macros.

    I've searched the forum and I haven't found a solid answer yet.. so I thought I should start a thread.

    My question is, should I just aim to hit my macros without thinking about the amount of calories I consume? Will it have an effect on the rate I pack on muscle? Or should I aim to hit my macros and follow my specified calories? ..seems nearly impossible.
    Yeah... time to bulk.

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  2. #2
    Registered User nobrah's Avatar
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    Thing is, the nutrition facts for the foods that I consume do not match the claimed macros.
    That's not very specific. Can you give an example? Often the biggest difference between stated macros and calories is the exclusion of fiber from carbohydrates.
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  3. #3
    Yesterday don't mean sh!t brendbro's Avatar
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    breaking food down into its energy value is a simpler beginning step IMO and will be an overall more important factor regarding your specified goal. It's also quite a simple process to then break down the energy values into macro nutrients values

    As for nutrition facts =/= claimed macros; these things are bound to happen. If you go through and calculate yourself you'll see that many products have inaccurate nutritional information, there are a number of reasons for this including fibre content & kcal rounding (seems far more abundant in America than here in Aus) but basically in the long run I wouldn't recommend stressing about it, just stay consistent with however you do measure
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  4. #4
    temporary satisfaction fabians94's Avatar
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    Originally Posted by nobrah View Post
    That's not very specific. Can you give an example? Often the biggest difference between stated macros and calories is the exclusion of fiber from carbohydrates.
    Not sure what that means.. lol. Here's a sample of a diet I'm planning to follow.


    Meal 1: 798 (45.5p/91c/28f)
    35g Oats: 150kcal (5p/27c/3f)
    1 Scoop Iso.100: 106kcal (24p/1c/0f)
    250ml low fat milk (dutch lady): 120kcal. (9p/26c/8f)
    1 tbsp Steffi Peanut butter: 100kcal. (4p/3c/7.5f)
    1 banana: 121kcal (1.5p/31c/0.5f)
    0.5oz Walnuts: 91.5kcal (2p/2c/9f)
    1 cup coffee: 4kcal (1c)

    Meal 2: 564.85 (53.45p/42.65c/20.05f)
    1 Beef Steak: 314kcal. (43p/0c/14f)
    1 slice cheese: 60kcal (3.7p/0.9c/4.8f)
    1/2 cup Broccoli: 15.5kcal. (3p/6c/0f)
    1/4 cup Brown Rice: 171.25kcal (3.75p/35.75c/1.25f)

    Meal3:422.25 (49.75p/41.75c/6.25f)
    1/2 cup Broccoli: 15.5kcal. (3p/6c/0f)
    1/4 cup Brown Rice: 171.25kcal (3.75p/35.75c/1.25f)
    5oz Chicken Breast: 230kcal. (43p/0c/5f)

    b4 i go 2 bed cause i have to finish my tub :3 : 329 (33p/29c/9f)
    1 scoop Casein Protein: 120kcal. (24p/3c/1f)
    250ml low fat milk (dutch lady): 120kcal. (9p/26c/8f)

    Total: 2114.1kcal (181.7p/204.4c/63.3f)

    I calculated the total based on the macros, not the calorie listing itself. How should I go about this?
    Yeah... time to bulk.

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  5. #5
    temporary satisfaction fabians94's Avatar
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    Originally Posted by brendbro View Post
    breaking food down into its energy value is a simpler beginning step IMO and will be an overall more important factor regarding your specified goal. It's also quite a simple process to then break down the energy values into macro nutrients values

    As for nutrition facts =/= claimed macros; these things are bound to happen. If you go through and calculate yourself you'll see that many products have inaccurate nutritional information, there are a number of reasons for this including fibre content & kcal rounding (seems far more abundant in America than here in Aus) but basically in the long run I wouldn't recommend stressing about it, just stay consistent with however you do measure
    I'm not stressing about it, but I'm just thinking to myself which would be better than the other. I understand now why it differs from the macros. So this should mean it's best that I follow the label and not breakdown the macros into energy? Since the fibre content does matter too, right?
    Yeah... time to bulk.

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  6. #6
    Registered User nobrah's Avatar
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    I'm not stressing about it, but I'm just thinking to myself which would be better than the other.
    Either way will work, that's what was meant by not stressing about it. Just pick whichever method suits you.
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  7. #7
    temporary satisfaction fabians94's Avatar
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    Originally Posted by nobrah View Post
    Either way will work, that's what was meant by not stressing about it. Just pick whichever method suits you.
    Understood. Thanks for your help.
    Yeah... time to bulk.

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  8. #8
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    just an fyi, 5oz chicken breast is not 230 cal, more like 150.
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  9. #9
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    beginner weight lifter needing advice on supplements, training splits???????
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  10. #10
    temporary satisfaction fabians94's Avatar
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    Originally Posted by Flat4Suby View Post
    just an fyi, 5oz chicken breast is not 230 cal, more like 150.
    http://nutritiondata.self.com/facts/...products/703/2 ----- Cooked (230)

    http://nutritiondata.self.com/facts/...products/701/2 ----- Raw (155)
    Yeah... time to bulk.

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  11. #11
    Registered User chameleonism's Avatar
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    The difference is most likely coming from fiber which is counted as a carb on labels in the US but not in other countries (from what I've been told). I ran into this problem when I started eating 50-60g of fiber per day. Manual macro calculations were about 150kcal over what the labels were telling me.

    Just stick with one method of counting and make adjustments from there. You will most likely have to adjust up or down (in terms of calories) anyway as the formulas are only a guide and do not always give you your exact BMR/TDEE. For me, the formulas overestimate my base caloric needs.

    Also, make sure you give yourself time to see if you are gaining/losing/maintaining. A change over the short term (3-4 days) is not necessarily indicative of going over or under your calories. For example, if you are switching from a cut to a bulk and trying to gain 1lb/week, you may notice a larger jump than expected in the first few days as your body adjusts to the increased calories. This has happened to me but it balances out over a 2-3 week period and you should see steady gains/loses as long as you are keeping your diet/exercise consistent.
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  12. #12
    temporary satisfaction fabians94's Avatar
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    Originally Posted by chameleonism View Post
    The difference is most likely coming from fiber which is counted as a carb on labels in the US but not in other countries (from what I've been told). I ran into this problem when I started eating 50-60g of fiber per day. Manual macro calculations were about 150kcal over what the labels were telling me.

    Just stick with one method of counting and make adjustments from there. You will most likely have to adjust up or down (in terms of calories) anyway as the formulas are only a guide and do not always give you your exact BMR/TDEE. For me, the formulas overestimate my base caloric needs.

    Also, make sure you give yourself time to see if you are gaining/losing/maintaining. A change over the short term (3-4 days) is not necessarily indicative of going over or under your calories. For example, if you are switching from a cut to a bulk and trying to gain 1lb/week, you may notice a larger jump than expected in the first few days as your body adjusts to the increased calories. This has happened to me but it balances out over a 2-3 week period and you should see steady gains/loses as long as you are keeping your diet/exercise consistent.
    I'm planning on seeing how my first week turns out and then readjust from there. Thanks for the input. Repped.
    Yeah... time to bulk.

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