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Well, calculating calories per day, broken down into carbs, protein and fat on a daily basis further dilapidated in which food contain what plus factoring in your age, degree of activity, regarding meals per day, such like., etc., etc. can get rather daunting: you get to realize why there are professional dieticians.
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You can look flat during the day 4. The reason NOT that will looks like when fully carbed-up. Understand that each gram of glycogen in the muscles brings 3 grams of water with it. When glycogen stores are low (and they will be) might “appear” flat and without the need of muscle. It’s just water, don’t sweat it. so to speak!