I have started following series to build muscle, in this page the calories is 2712, the author says to have 6 meals a day including calories from your workout. Now if i do simple maths as do breakdown of 2712, it is as following

Protein : 241g
Carbs : 402g
Fats : 71g


Total : 714

But if we do 714*6 = 4,284. That is like double of what he mentioned for training day. Am i doing the maths wrong or there is any typo?

  • You're mixing apples with oranges. 1g != 1kcal. 1g of protein/carbs = roughly 4kcal, 1g of fat = roughly 9kcal. On a separate note, I would almost double your fat intake and reduce both protein and carbs. – Antrim Jan 15 '16 at 17:28
up vote 1 down vote accepted

Assuming 2712 calories is your daily target and not the author's, that is the total daily requirement. Thus 2712 cals / 6 meals = 452 cals/meal.

  • That is great, i was multiplying it with 6 meals. One thing more, do we weight before cooking or after? – Nofel Jan 15 '16 at 16:38
  • I'm not sure what you are asking? – user15340 Jan 15 '16 at 16:40
  • Some people weight their food after cooking, does it matter? Or one should weight it before cooking. – Nofel Jan 15 '16 at 16:46
  • Don't over analyze counting every single little calorie. Understand the nutrition in the food you eat, ie cals per serving, protein per serving, carbs per serving, etc., and if you really want to get down to it, you can use measuring cups for measuring out your grains, veggies, etc. A good concept is portions, which a heuristic for a portion is the size of your fist. 1 portion (or fist full) of protein, carbs, veggies. – user15340 Jan 15 '16 at 16:56

protein, fat, and carbs all contain a different amount of calories per gram

protein = 4
carbs = 4 
fat = 9

so your math is:

protein : 241 * 4 = 964
carbs : 402 * 4 = 1608
fat: 71 * 9 = 639

so total is:

964 + 1608 + 639 = 3211

If those are the macros, it looks like the math on the site might be off by a bit. If you are new to building, then you probably dont need so much. Aim for a total of 2800 calories, reduce all three fats, protein, and carbs a bit to fit it and try that out for a month. Adjust based on the results.

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