how to find food macros?

[xibalba]

can someone tell me how i can find out how much protein,carbs and fat along with cals are in the foods im eating so i can try posting up a sample diet. this will be the first time ive tried this and to be really honest i dont qite understand it. also when i am working it out how do i figure out how much i need to eat if i want to lose fat

[xxxl83]

go get a book called the nutrition almanac it has plenty of good info and has a section that give the nutritional break down of almost any foods you need to know about.

xxxl83

[Big]

Also fitday.com and calorieking.com might help

[xibalba]

thanks ill check out those sites big and post up a diet tomorow and hopefully ill have done it right.

[xibalba]

ok so this is my first time trying this so i just know im going to get it wrong. ill post my stats and what im looking out of this diet.

age:23
height:6ft1"
weight:224lbs

now bare in mind my bf is pretty high. im well built but i am carrying quite a bit of fat. ive never trained proper with a proper diet before so i figure if im going to do this i may as well do it right. ill will do 30-45mins cardio every day along with intense weights monday,wed,friday. sunday rest. i would like to get to 195lbs while keeping as much muscle as possible and losing fat.

im going to give myself a 7 month target for this so i would also like to gain some muscle over that period of time. is that a realistic goal?




3 whole eggs 18.9g protein,1.7g carbs,15.9g fat(that dsnt sound right?) 233 cals
3 egg whites 10.8g protein, 0.7g carb , 0.2g fat 51 cals


protein shake 1 scoop 24g protein 3g carbs 1g fat. 177 cals

can of tuna 27g protein , 3.4g fat, 145 cals

3oz chicken 26.7g protein, 3.1g fat, 142 cals
small shake same as above

6oz chicken 53.4 grams of protein, 6.2g fat, 284 cals

totals: protein 184.8g(seems low yea?) carbs 11.9g, fat 31.8g cals 1209


ok so this is obviously wrong. am i not adding enough food of have i added the macros up wrong.

can you guys give me a few hints and ill try again. this is starting to make me feel like an idiot