I strongly recommend the free app Cronometer to track and plan your nutrition.
Besides simple calories and macronutrients, Cronometer also gives you
detailed information on micronutrients. Some tips:
The NCCDB database entries are the most detailed and reliable.
Calculations for energy demand / energy burned through exercise should
not be relied on.
Most people use apps like Cronometer for tracking. I recommend a more deliberate
approach to nutrition: Just like with a spreadsheet, you can see what happens when
you make changes and plan.
Example day of eating
For me this is an energy deficit. There is no deficit on protein or nutrients,
though. If you disagree with my choices, please enter your selections in Cronometer
and see where you end up with micronutrients.
Morning training is fasted, drink water.
Breakfast: 2 eggs and salmon for healthy fats and protein. I usually don't cook
the salmon - the flash freezing process should kill parasites, when thawed it is near
sashimi quality (Farmed salmon from the Faröer Islands, Lidl). Wash down vitamins /
creatine with water and a dash of grapefruit juice.
Bike commute 22 minutes or so.
At my coal mine, some 80% dark chocolate for my sweet tooth. 4g of sugar.
Munch some dry roasted almonds for vitamin E and fiber.
Lunch: I use some whole grain mustard instead of salad dressing - saves calories
and time. I precook the turkey in the morning, and warm it in the microwave.
Snack: Some low fat Quark / yoghurt thing from Lidl. Some more sugar, which will
not last long when I...
Bike commute 22 minutes or so.
Some whey protein with milk (2.5% or raw moo-shine) and cocoa powder.
Vitamin D and K2 added.
Evening training. Drink water, sometimes with a dash of grapefruit juice.
Dinner: Some salad, again with mustard. Some dead animal with spice salt,
and a mix of steamed veggies. The actual mix varies. Red bell peppers are great for
Vitamin C.
I like some frozen raspberries for refreshment.
Liver: I eat this once a week, assume 30g per day spread over the week.
Take it out and see what happens to micronutrients...
Calories - about 20% deficit based on my activity level.
Water - this does not include what I drink.
Carbs - intentionally low, but not keto. One of my goals is metabolic flexibility.
Fiber - a bit lower than they recommend, but seems to be enough for me.
Omega 3 fats - I supplement a little in the evening.
Omega 6 fats - intentionally low. There should still be plenty of inventory
in my fat cells.
Protein - probably overkill, but I do train frequently.
Vitamin B3 - on the high side, but hasn't killed me yet.
Vitamin D - based on Cronometer I should get enough. However, milk in
Switzerland does not get vitamins added. I don't get much midday sun, and
supplement.
Copper: important for energy supply, mostly sourced from liver.
Magnesium: My activity / sweating likely increases my demand, I supplement.
Sodium - I don't count the salt added to food. Again, my demand is likely higher
than normal.