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Calories, explained honestly.
Meal ideas with calories from official food tables, the basics behind your calorie target and what studies really say about tracking. Every number links to its source.
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Meal ideas10 Vegan Dinners Under 500 Calories, With Real Protein
Seitan, tofu, tempeh, beans and lentils: ten vegan dinners from 413 to 485 kcal, with 23 to 43 g of protein and every gram listed.
Meal ideas7 Breakfasts Under 300 Calories That Actually Keep You Full
Seven breakfasts from 250 to 287 kcal with 16 to 26 g of protein, every gram and calorie listed.
Calorie basicsHow Many Calories Should I Eat? Your Number, Calculated Step by Step
Your target is three numbers: resting calories, an activity factor and a deficit. Here is each one, with a worked example.
AI calorie countingHow Accurate Are AI Calorie Apps? An NIH Test Found They Missed 250 to 345 Calories per Meal
Researchers photographed 102 meals with weighed ingredients. The apps came in 250 to 345 kcal low on average, mostly because of fat.
Meal ideas10 High-Protein Dinners Under 500 Calories
Meat, fish, vegetarian and vegan dinners from 413 to 493 kcal, with 23 to 45 g of protein and every gram listed.
Eating outRestaurant Meals Can Have More Calories Than the Menu Says. Here’s How to Eat Out Anyway
One in five restaurant dishes had 100 kcal or more than stated in a lab test. A practical plan for before, during and after.
Calorie basicsMost People Underreport Their Calories by About a Third: 7 Calorie Myths, Checked
Adults in UK data reported about a third fewer calories than they ate. Seven myths that quietly stall a calorie deficit.
Eating outThe Weekend Effect: Why Saturday Can Undo Your Week (and How to Plan for It)
In a one-year trial, dieters stopped losing weight on weekends. How to plan for Saturday instead of starting over on Monday.
Tracking habitsWhy People Quit Calorie Counting (and What People Who Stick With It Do Differently)
People rarely quit because tracking does not work. They quit because it is tedious, they forget, or one missed day turns into “why bother”.
Tracking habitsPeople Who Logged Twice a Day Lost 4 Times More Weight. What the Research Really Shows
Frequent loggers lost 9.1% of their weight in 16 weeks, people who barely logged 2.1%. What that does and does not prove.
Count calories with one photo
Take a photo of your meal, check the estimate and correct anything it missed. Free to download, no ads.
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