Calories Yesterday

Worked out in the morning: deadlifts, chin ups, bent over row, crunches. I'm a 5'11" male, 166lbs, probably ~10 to 12% bodyfat. Goals are strength & muscle gain, maintain lean profile.

Time	Description	Calories (kcal)	Fat (g)	Carbs (g)	Protein (g)
1:00pm	4 egg omelet with a chicken breast, green onions and bleu cheese, with a small sweet potato on the side.	1138	60	43	105
2:30pm	Protein Shake (1 scoop w/water)	120	1	3	24
	3oz Cherries	50	0	13	0
5:30pm	21oz beef sirloin tips, 4oz yogurt (marinade), 1T butter, 3oz lettuce	1469	71	16	179
9:15pm	Protein Shake (1.5 scoops w/ 1/2 cup milk)	240	4	11	40
	15g Bleu cheese, 55g sauerkraut, 30 g cashews	236	18	11	8
TOTAL		3253	154	97	356
	Calories from each		1386	388	1424
	As % of Total		43	12	44

Discussion. Every once in a while I keep a tally to see how I'm doing. Use a kitchen scale and WolframAlpha.com to compute your macros. It's of course an approximation, but as close as you can get, I think.

For calories from each, use 9 cal/gram for fat, and 4 cal/gram for carbs and protein. You may notice that the percentages in the last row only add up to 98%. Close enough!