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The easiest way of calculating everything is using application for smartphone called ‘My fitness pal’. There are plenty other similar apps also in internet which are helpful.
Protein and fats usually stay the same 1g/ per pound of body weight. If you want to gain weight you eat more carbs (rice, potatoes), eventually more fat. To lose weight you cut down on carbs and control fat.
These apps will do everything for you just type in the food you eat. You can even scan the bar-codes of the products. You can also buy a cheap scale it will help a lot if you have a problem with estimating. This is how I do it.

Maria Emmerich  is a wellness expert in nutrition and exercise physiology and the founder of keto-.   Maria's success stems from her passion for helping others reach and sustain optimal health through programs and education that works on a personalized level. After struggling with her weight throughout her childhood, she decided to study health and wellness so she could help others who are discouraged by their appearance and do not feel their best mentally. Maria understands the connection between food and how it makes us all feel on the inside and out. Her specialty is brain chemical neurotransmitters and how they are affected by the foods we eat. She is the author of several cookbooks and three nutritional guidebooks, including: Global Bestseller The Ketogenic Cookbook. Other books include: Secrets to a Healthy Metabolism , with foreword by Dr. William Davis,  New York Times  bestselling author of  Wheat Belly, Keto-Adapted which includes a foreword by Dr. Davis and excerpts from Dr. David Perlmutter, author of the  New York Times  bestseller  Grain Brain . Maria’s blog, , includes a unique combination of innovative recipes using alternative ingredients to less-healthy options and easy-to-understand explanations of why these options are better for our health.

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