I'm about to start the hypertrophy part of my program and want to clean bulk for the duration of it (6 weeks). Stats are 6'2 85kg (188) 12% BF.
I want/need to nail my diet on the head but I'm a little confused as to how to accurately work out the calories of foods.
Example: 1g of protein is 4 kCal right? And 35g of lean beef will provide 10g protein. Does this mean that 35g of steak will be 40kCal (4 x 10). Therefore if you want 50g protein you must eat a 135g (35g x 5) steak. So will this steak then be worth 200kCal (50g x 4)?
Just for simplicity say your only protein source is steak. So if you need 1500kCal from protein a day you will then need to eat 1312.5g (1500/40= 37.5 x 35) of steak a day.
Is this the correct way to calculate calories? Or do you simply multiply the weight of the food (35g steak x 4 = 140kCal and not 40kCal)
And does anyone have a link to a table with accurate nutritional values for different foods? IE: How many grams of chicken breast for 10g of protein