How Many Calories Should a Man Eat a Day?
How many calories should a man eat a day? About 2,500 kcal per the NHS; US adult men range from 2,181 to 3,519 kcal by age and activity.
Daniel Reyes · · 5 min readThe Calsa blog
Calorie counting, with the math shown, page 10
Daniel Reyes · · 5 min readWeight Loss Tracker App: How to Read the Scale Trend
A weight loss tracker app should show a trend, not just a number. See how the trend is drawn and what a steady 0.5–1 kg a week looks like.
Daniel Reyes · · 10 min readHow to Use Your TDEE for Weight Loss
TDEE for weight loss: eat 500 to 750 kcal below your TDEE, never under 1,200 (women) or 1,500 (men), and expect the deficit to shrink as you lose.
Daniel Reyes · · 5 min readDo You Burn More Calories on Your Period?
Do you burn more calories on your period? Slightly, in the luteal phase: about 30 to 120 kcal a day. See the study numbers and what to do with them.
Daniel Reyes · · 4 min readHow Much Protein Is Too Much? The Limit for Healthy Adults
How much protein is too much? The US range for healthy adults ends at 35% of calories, 175 g on 2,000 kcal. See the kidney evidence and who needs a limit.
Claire Donovan · · 5 min readHigh Protein Diet: How to Start One
A high protein diet means about 100 g a day: 1.5 g/kg or 20% of calories in trials. Here is how to start, a worked day, and who should ask a doctor first.
Claire Donovan · · 6 min readAverage Protein Intake: What People Eat vs What They Need
Average protein intake for adults is 89.3 g for US men and 65.6 g for women. Compare it with the 0.8 g/kg RDA and the 1.2–1.6 g/kg guideline range.
Claire Donovan · · 4 min readHow Much Protein Does Tofu Have? Firm, Silken and Extra-Firm
How much protein does tofu have? 17.3 g per 100 g for raw firm, 6.9–7.4 g for silken. Nine USDA records, with the grams that give 20 g of protein.
Claire Donovan · · 7 min readAI Nutrition Coach Apps: What a Chat Can and Cannot Do
Is an AI nutrition coach app reliable? ChatGPT hit within 10% of the database for 35% to 48% of foods. See what a chat does well and how to test one.
Daniel Reyes · · 9 min readHigh Protein Breakfast: Foods, Swaps and Plates That Reach 30 g
High protein breakfast foods and swaps in grams: a yogurt-granola bowl has 36.4 g of protein against 16.3 g for granola and milk at the same calories.
Claire Donovan · · 6 min readTDEE Calculator With Body Fat: The Katch-McArdle Formula
A TDEE calculator with body fat uses Katch-McArdle: 370 + 21.6 × lean mass. See worked examples, three body fat levels and the error in the input.
Daniel Reyes · · 5 min readNHS Calorie Deficit Weight Loss Advice, Explained
NHS calorie deficit weight loss advice: cut about 600 kcal a day, aim for 0.5–1 kg a week. See how to work out your own number in the UK.
Claire Donovan · · 6 min read
