give this a read
https://forums.steroid.com/diet-nutr...look-like.html
keep in mind that calories are nothing more then a measurement of 'energy' (ie, heat) . thats it. they don't build muscle in and of themselves. they just provide heat.
you need to focus on actual macros and micro nutrients . those are all the things that build muscle, repair cells, etc..
saying your diet needs to be 3400 cals means nothing .. you need to know the macro and micro nutrients first and foremost , then let the calories fall where they fall and adjust from there.
if I ask a new client for their current diet, it needs to be given in this Format example,
Protein - 300g
Carbs - 250g
fats - 75g
I don't need them to track 'calories' at all (if I want I can do the math from the macros and find out the calories pretty simply).. then after that I'll want to know the micro nutrition (types of foods being eaten that make up the macros)..
anyways give that thread a quick read. then come back and lets discuss your MACROs