I'm not madly counting calories the 4k cals r from whole food I do have a 1300cal shake at night then a shake at night when I wake up and piss those aren't added it think I'm closer to 6k if I had to guess my portion size is larger I know it's more than I think. Main focus is protein,and rest. And sometimes after eating clean all day some nights I might grab a whooper for and extra 1k .I don't eat a ton of carbs some days are pro,low carb,fat some medium carb,low fat depends.