Working out Calories in foods???

[GrandMaster]

well i know how to avg my carb and protien intake/g's

but these calorie things are messin with me, i know it says on boxed...cans...etc

but when it comes to real foods... like if i was eating a sub!...how would i know how many cals are in there?

 

[Lifterforlife]

If you measure your food for any length of time, you will begin to get an "eye" for serving sizes. Some you will still have to guess at, but you can be reasonably close.

Many of the sites like calorieking.com actually list fast food macro nutrient breakdowns.