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beastmaker
beastmaker

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ภาพชายหนุ่มกล้ามเนื้อชัดเจน สวมแว่นสแกนเนอร์สีเขียว มีข้อความว่า "ต้องกินกี่แคล?" และ "CALORIES SCOUTER" พร้อมพื้นหลังสไตล์ดราก้อนบอล.
ภาพชายหนุ่มสวมแว่นกำลังอธิบายความหมายของ "CALORIES" ซึ่งคือหน่วยวัดพลังงานที่ร่างกายได้รับจากอาหารและเครื่องดื่มเพื่อใช้ทำกิจกรรมต่างๆ.
ภาพชายหนุ่มสวมแว่นกำลังอธิบาย "TDEE (Total Daily Energy Expenditure)" คือจำนวนแคลอรี่ที่ร่างกายเผาผลาญทั้งหมดใน 1 วัน เพื่อรักษาน้ำหนักคงที่.
ภาพชายหนุ่มสวมแว่นกำ�ลังอธิบายเป้าหมายการกินแคลอรี่: Maintain (กินเท่า TDEE), Bulk (กินมากกว่า TDEE), และ Cut (กินน้อยกว่า TDEE).
ภาพชายหนุ่มสวมแว่นกำลังยกตัวอย่างการคำนวณแคลอรี่สำหรับ Maintain, Bulk, Cut พร้อมหลักการควบคุมแคลอรี่และสัดส่วนโปรตีน.
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🔥 How do you know how many cal you should eat? 🔥

This question is heard very often by the coach. 😆 Let's take a simple look.

👉 Calories are the energy the body uses from the food we eat. 🥗🍚

Whether walking, running, lifting warlocks, or even sitting around, the body is constantly using energy.

👉 TDEE (Total Daily Energy Expenditure) is the "total energy the body uses per day." 🔥 Contains the basic energy used to breathe, sit, sleep (BMR) + activities done in daily life.

And if you want to achieve your fitness goals, how to eat Cal?

💚 Maintain = Eat to fit TDEE ⚖️ the weight is constant.

💪 Bulk (Increase Muscle) = Eat over TDEE + 300-500 kcal, focusing on protein 🥩 and regulating food quality.

🔥 Cut (fat reduction) = Eat -300-500 kcal less than TDEE, but must retain high protein to maintain muscle mass. 💪

Coach wants to say... whether you're Bulk 💪 Cut 🔥 or Maintain ⚖️, it all starts with knowing "own TDEE" before 📊.

Because eating right is the key to being fit, not just exercise!

# Calories in food # Count Cal # Cal calculations # Calories # Trending

2025/9/20 Edited to

... Read moreเมื่อพูดถึงคำว่า Maintain ในบริบทของการควบคุมน้ำหนักแล้ว หลายคนอาจจะสงสัยว่าคืออะไรและควรปฏิบัติอย่างไรดี ความหมายของ Maintain คือการกินอาหารให้พลังงานที่เท่ากับ TDEE หรือง่ายๆ คือกินแคลอรี่เท่ากับที่ร่างกายเราสามารถเผาผลาญได้ในวันนั้นๆ เพื่อให้น้ำหนักตัวคงที่ไม่เพิ่มและไม่ลด ในประสบการณ์ส่วนตัว การรู้จักคำนวณ TDEE อย่างแม่นยำถือเป็นจุดเริ่มต้นสำคัญมาก เพราะถ้าไม่รู้ว่าใช้พลังงานเท่าไหร่ ก็เหมือนเดินทางโดยไม่มีแผนที่ ดังนั้น การเริ่มต้นด้วยการหาค่าพื้นฐาน (BMR) และนำมาบวกกับกิจกรรมในแต่ละวัน จะช่วยให้คุณรู้ระดับแคลอรี่ที่ควรกินได้ชัดเจน นอกจากนี้ควรใส่ใจเรื่องคุณภาพของอาหารด้วย ไม่ใช่แค่ปริมาณแคลอรี่ ตัวอย่างเช่น โปรตีนที่เพียงพอช่วยรักษามวลกล้ามเนื้อ ทำให้ร่างกายกระชับ แข็งแรง ขณะเดียวกันการเลือกอาหารที่มีไฟเบอร์สูงและไขมันดี จะช่วยให้รู้สึกอิ่มนาน และลดโอกาสกินจุบจิบเกินจำเป็น ในภาพรวม การรักษาน้ำหนักด้วยวิธี Maintain เป็นการบริหารจัดการตัวเองอย่างชาญฉลาด รวมถึงต้องสังเกตสิ่งที่ร่างกายตอบสนองกับอาหารแต่ละประเภทด้วย เพื่อจูนให้ระบบเผาผลาญทำงานได้เต็มประสิทธิภาพ เท่าที่เคยลองทำ สิ่งนี้ช่วยให้รักษาหุ่นสวยโดยไม่ต้องเคร่งเครียดในการนับแคลบ่อยๆ แต่ยังควบคุมได้ผล สุดท้ายอยากแนะนำให้ติดตามการเปลี่ยนแปลงน้ำหนักและสัดส่วนร่างกายในระยะเวลาหนึ่ง เพื่อปรับแต่งการกินให้เหมาะสม และไม่ลืมออกกำลังกายควบคู่กันไป เพื่อสุขภาพที่ดีและฟิตแอนด์เฟิร์มอย่างยั่งยืน

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How to lose body fat!
#whatieat #looseweight #losefatburnfat #fast #healthierme losing weight can be stressful and mostly a mental thing. As long as you have consistency,courage, and discipline you will see progress.But im telling you cardio is your best friend. Go out and take that 15 minute walk. Its wor
Lipid atributes

Lipid atributes

259 likes

A woman takes a mirror selfie in a gym, showcasing her physique. Text overlay reads "HOW I STRUCTURE MY LEG WORKOUTS FOR GROWTH" with a plant sprout and peach emoji, indicating a focus on lower body development.
A woman performs a deadlift-like exercise with a barbell in a gym. An overlay describes this as "2-3 COMPOUND MOVEMENTS 3-4 sets of either increasing or decreasing weight to failure, anywhere between 7-12 rep range."
A woman performs a lunge with a barbell on her shoulders in a gym. The text overlay states "1-2 UNILATERAL (single leg) movements 2-3 sets typically about 10-15 reps to failure."
HOW I STRUCTURE MY LEG DAYS
If you are looking to seriously grow and devote your lower body, you can’t just go into the gym and wing it! It’s important that you set up your workouts properly to ensure you are getting the max benefits! There are many different optimal workout philosophy’s, but this is how I personally
Jules

Jules

159 likes

A person in a plaid jacket and light pants stands in snow, holding a Bible/notebook titled 'RESPONSE TO TRAGEDY' and a coffee cup. The image has text overlays 'Responding to tragedy as a Christian' and 'Sermon notes from Job - a death in the family'.
A Bible page with handwritten notes highlighting Job's tragedy and his responses of anguish and trust. Notes mention Job losing 10 children, not sinning, and reaffirming belief in God, despite later expressing raw emotions.
A Bible page from Job 2 with handwritten notes emphasizing God's love through difficult times, specifically referencing Job's wife's suggestion to 'Curse God & die' and the idea of enduring such moments.
How to find hope & help in death / tragedy - 📖❤️‍🩹
SAVE THIS POST you never know when you’ll need it!!! These were my sermon notes from the loss of my brother’s sister n law - a true angel. Verses from Job that give hope & help when your world is completely flipped upside down ❤️‍🩹 The book of Job should honestly have a warning label. It
LYD LUX 🤍🎧☁️✨

LYD LUX 🤍🎧☁️✨

228 likes

A woman in athletic wear sits on the floor, drinking from a water bottle, with a laptop and yoga mat nearby. The image is a cover for an article titled 'HOW I LOST 30LBS USING AI', detailing a weight loss journey.
How I lost 30 pounds using AI
1. Calculate my TDEE : I used Microsoft Copilot and ChatGPT for 100% accuracy. TDEE stands for total daily energy expenditure and this is how much calories your body needs everyday to function. To lose weight, you need to eat slightly less than your TDEE. When you open Copilot, give it your age
Diamond

Diamond

532 likes

The book cover for "How to Deal with Toxic People" by Gregory L. Jantz, PhD, featuring a rusty, industrial background with a prominent yellow biohazard symbol.
The back cover of the book "How to Deal with Toxic People," summarizing its content, listing the author's credentials, and showing publisher information with a biohazard symbol.
An open page of the book showing the table of contents, with a biohazard symbol at the top, listing sections like "The Many Types of Toxic People" and "Why Toxic People Are That Way."
How to Deal with Toxic People
A toxic person, defined as someone whose behavior consistently harms or undermines others, can create an unhealthy and stressful environment, making interactions emotionally exhausting. Maintaining healthy relationships is crucial for our overall well-being. However, not all relationships are benef
Elizabeth

Elizabeth

152 likes

How many protein that you consume in a day?
Do you eat enough protein??? #healthyrecipes #caloriedeficit #highproteinmeals #weightloss #nutriplan
FitFoodieMia

FitFoodieMia

650 likes

How to Change Your Relationship With Food! 💭🍔🍕🍪
Let’s Talk About Food Noise: What It Is, Why It Happens, and How We Can Start Quieting It—Together Okay, let’s just be real: food noise is something so many people deal with, and not enough people are talking about it in a way that’s honest, helpful, and grounded in science. That’s why I want
Chalie_Baker

Chalie_Baker

374 likes

A woman with red curly hair in a floral dress slices bread in a kitchen, with baked goods on a rack. The text overlay reads: "What I wish I would've known before starting my microbakery two years ago (Part 2)".
A woman with red curly hair in a floral dress slices bread in a kitchen, with baked goods on a rack. The text overlay reads: "01. Learn from a seasoned baker" and provides advice on practicing craft.
A woman with red curly hair in a floral dress slices bread in a kitchen, with baked goods on a rack. The text overlay reads: "02. STAY IN YOUR OWN LANE" and discusses community over competition.
What you should know before starting a microbakery
Oklahoma City #microbakerylife
Sadee's Sourdough

Sadee's Sourdough

67 likes

A person holds a large iced coffee, with two wrapped sausage biscuits on their lap, illustrating a McDonald's breakfast deal for $4.
A person holds a large iced coffee, with two wrapped sausage biscuits on their lap, with text instructing to download the mobile app and make an account.
A screenshot of the McDonald's app shows two sausage biscuits with a '2 for $3' deal and a '$1 any size Iced Coffee' deal, with arrows indicating to add them to the cart.
How To Get This $4 Breakfast At McDonald’s ✨
My Favorite Fast Food Hack! ✨ How I get 2 breakfast sandwiches and a large iced coffee for only $4 ✨ Download the mobile app and make an account if you don’t already have one. Go into the deals section and select the $1 any sized iced coffee. Select your large iced coffee in any flavor.
Megan 🎀🫧🌸

Megan 🎀🫧🌸

611 likes

🦋 Top Four Tips on How to Start a Routine
I love social media - but sometimes it’s easy to get influenced into thinking that starting a new routine is easy. Then, if we can’t jump right into the 6am, ten step morning routine, we might feel ashamed or less than and just quit altogether. But it is possible! It just usually takes time,
Alex

Alex

65 likes

How to prepare for your 1st appointment 🤰🏻
Your 1st prenatal appointment should be scheduled around 6-12 weeks, ideally 8 weeks+ so you’re able to have the 1st ultrasound done the same day. I know 6-12 weeks is a LONG time specially when you have SO many questions. Use this time to be well prepared for your first appointment. ⭐️INSURA
Dania Toddler Mom & UGC

Dania Toddler Mom & UGC

261 likes

A plate with a chicken croissant sandwich, watermelon slices, baby carrots, hummus, tortilla chips, and almonds, alongside a glass of water. Overlay text reads "LOSE WEIGHT WHILE EATING Get control over your diet" with "Lemon8" and "@chalie_baker" at the bottom.
A white page with text titled "1. Understanding Macronutrients: The Foundation of Your Diet," detailing the role of carbohydrates as the primary energy source, with tips and examples for healthy swaps. The Lemon8 logo is faintly visible at the bottom.
A white page with text describing proteins as building blocks for muscle repair and satiety, with tips and examples. It also covers fats as essential for hormones and absorption, providing tips and healthy swap examples. The Lemon8 logo is faintly visible at the bottom.
Eat Better, Not Less: The 🔑 to Lasting Weight Loss
Weight loss doesn’t mean deprivation or constant hunger—it’s about understanding how to nourish your body while maintaining a calorie deficit. This guide will provide an in-depth look at the roles of macronutrients, portion control, meal timing, calorie management, healthy food swaps, and the s
Chalie_Baker

Chalie_Baker

225 likes

A person in athletic wear takes a mirror selfie in a gym, with the overlay text 'HOW TO KNOW How much to eat'. The Lemon8 logo and user handle are at the bottom left.
Step 1 of a nutrition guide, titled 'Start collecting data', advises tracking 5-7 days of typical food intake to understand current habits and gather honest, accurate data.
Step 2, 'Determine your goal', explains eating in a slight surplus for muscle building, a calorie deficit for fat loss, and emphasizes the benefits of a maintenance phase.
How to know how much to eat
If you want to know how much you should be eating the NUMBER 1 thing to avoid: calorie & BMR calculators 👀 They’re not accurate. Get riddddd of them. Then he’s this method to determine where you’re currently maintaining! If you want more nutritional support comment “MASTERCLASS” &
AveryAnderson

AveryAnderson

15 likes

A pink bento box holds a 'Lite but filling Yummy Lunch' featuring saltine crackers, tuna salad, and sliced cucumbers with Italian dressing. A white fork is placed in the cucumber compartment.
Weightloss Lunch Idea (300 CAL)
This is definitely one of my favorite lite lunches when I’m not that hungry but I know a snack isn’t enough but a full meal would be too much. It’s very filling because of the crackers & tuna. Sometimes I’ll add spring mix, tomatoes, carrots & onions and skip the crackers which is still ver
Chrisa

Chrisa

920 likes

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