Originally Posted by NoWhammies

I'd recommend a digital kitchen scale. This is perhaps the best piece of kitchen equipment that I have. Since LessLiz recommended one, I use mine for EVERYTHING and it has really helped me as far as knowing how much I eat. Definitely worth having, and not expensive at Target or WallyWorld.



It depends on how much room I have left in my daily caloric intake as to whether I add in fats or not. Sometimes I do, sometimes I don't.



I base my calories on my BMR - here's a link to a BMR calculator
http://www.bmi-calculator.net/bmr-calculator/. I also calculate in my activity level using the Harris Benedict Equation (at the same link), and then subtract about 400 or 500 calories from that final number. I eat between the BMR number and the Harris Benedict number -less the 400 to 500 calories (for caloric defecit) daily.

On intervention, carbs should be about 7-10 net carbs per meal.