How Long Should You Be in a Calorie Deficit?
How long should you be in a calorie deficit? Until your goal or about 6 months, when average loss peaks. See the timeline and when to take a break.
Daniel Reyes · · 7 min readThe Calsa blog
Calorie counting, with the math shown, page 11
Daniel Reyes · · 7 min readCan You Lose Weight Without a Calorie Deficit?
Can you lose weight without calorie deficit? Not body fat. See why the scale can drop anyway, and how 549 kcal of unlogged food hides a deficit.
Daniel Reyes · · 6 min readHigh Protein Milk: How Much More Protein You Get
High protein milk has 13 g of protein a cup in the US and 18 g per 250 mL in Canada, against 8.1 g in 2% milk. See the numbers side by side.
Claire Donovan · · 5 min readHigh Protein Cheesecake: 14.8 g of Protein per Slice
High protein cheesecake: one slice has 14.8 g of protein and 160 kcal, against 6.9 g for a commercial slice. See the grams and the swaps.
Claire Donovan · · 5 min readHigh Protein Breakfast Meal Prep: Three Batches, Counted
High protein breakfast meal prep: pancakes, chia jars and egg boxes with 25–29 g of protein per portion, weighed, plus how long each keeps.
Claire Donovan · · 6 min readHigh Protein Lunch Meal Prep: Four Boxes From One Cook
High protein lunch meal prep with grams: turkey chili gives 36.6 g of protein per box, chicken, rice and broccoli gives 54.6 g. Raw weights and storage.
Claire Donovan · · 5 min readHow Many Grams of Protein in an Egg? White, Yolk and Size
How many grams of protein in an egg? A large one has 6.2 g: 3.6 g in the white, 2.8 g in the yolk. See size, cooking and 25 g of protein.
Claire Donovan · · 6 min readHigh Protein Tuna Meals Under 500 Calories
Tuna meal high protein low cal: six meals with 25.7–35.1 g of protein for 311–428 kcal, every ingredient listed in grams from USDA records.
Claire Donovan · · 6 min readHigh Protein Breakfast Casserole: 21 g a Slice, Counted
High protein breakfast casserole with 10 eggs, cottage cheese and turkey sausage: 21.3 g of protein and 243 kcal a slice, with swaps and storage.
Claire Donovan · · 5 min readMacro Counting Apps: What Actually Matters
Macro counting app checklist: how protein, fat and carbs add up to calories, why a 30% preset moves with calories, and how alcohol breaks macro totals.
Daniel Reyes · · 9 min readHigh Protein Soup: Four Bowls Weighed Ingredient by Ingredient
High protein soup: a cup of canned chicken noodle has 2.9 g of protein, while three of these bowls have 31–38 g. See the ingredient math.
Claire Donovan · · 7 min readHigh Protein Zucchini Slice: 19 g a Piece
High protein zucchini slice: 18–19 g of protein a piece for 217–258 kcal (908–1,079 kJ), against 13.7 g in a classic slice. Every gram counted.
Claire Donovan · · 5 min read
