Calorie Deficit and Working Out: How to Combine Them
Calorie deficit and working out: at 80 kg, 150 minutes of brisk walking adds about 760 kcal a week. See how to split the gap with food.
Daniel Reyes · · 6 min readThe Calsa blog
Calorie counting, with the math shown, page 15
Daniel Reyes · · 6 min readHigh Protein Foods: Ranked per 100 g and per 100 Calories
High protein foods ranked from USDA data: Parmesan has 35.8 g per 100 g, cooked shrimp 24.2 g per 100 kcal. See 23 foods and grams for 20 g of protein.
Claire Donovan · · 7 min readCan You Build Muscle in a Calorie Deficit?
Can you build muscle in a calorie deficit? A little, if you lift and eat 1.6–2.0 g of protein per kg. A deficit near 500 kcal a day stopped gains.
Daniel Reyes · · 5 min readHigh Protein Ice Cream: Grams per Scoop and 3 Recipes
High protein ice cream needs 10 g of protein per 2/3 cup on a US label. Vanilla has 3.1 g in 88 g. See three recipes that get 17–29 g a bowl.
Claire Donovan · · 6 min read1000 Calories a Day: Why It Is Too Low for Most Adults
Is 1000 calories a day enough? For most adults no: diet guidelines start women at 1,200 kcal and men at 1,500 kcal. See what 1,000 kcal looks like.
Daniel Reyes · · 6 min readHigh Protein Vegetarian Foods, Ranked by Calories per 20 g
High protein vegetarian foods ranked by cost in calories: 20 g of protein takes 187 g of egg white (103 kcal) or 86 g of cheddar (350 kcal). See 14 foods.
Claire Donovan · · 6 min readDaily Protein Intake for Women: How Many Grams a Day?
Daily protein intake for women is 1.2–1.6 g per kg of body weight, or 78–104 g at 65 kg. See a table by weight and what 80 g looks like in a day.
Claire Donovan · · 6 min readIs 1200 Calories Enough? Who It Fits and Who Needs More
Is 1200 calories enough? Only for small or older women who move little. It sits at least 400 kcal under every adult row of the US table.
Daniel Reyes · · 5 min readHigh Protein Low Carb Breakfast: Five Ideas With Under 15 g of Carbs
High protein low carb breakfast ideas with 25.5–27.8 g of protein and 5.5–14.1 g of carbs: eggs, cottage cheese, tofu and yogurt, all weighed.
Claire Donovan · · 7 min readHow Much Protein Should I Eat to Lose Weight?
How much protein should I eat to lose weight? 1.2–1.6 g per kg a day, or 96–128 g at 80 kg. See the table, the calorie check and a worked day.
Claire Donovan · · 6 min readHigh Protein Chicken Recipes With the Grams Worked Out
High protein chicken recipes: 150 g of roasted breast gives 46.5 g protein, and three weighed dinners reach 53–63 g a serving for 473–619 kcal.
Claire Donovan · · 6 min readCalorie Deficit Diet: How to Build One Around Food You Like
A calorie deficit diet starts about 500 kcal a day below maintenance. See how to resize foods you already eat, plus a 7-day plan with grams.
Claire Donovan · · 8 min read
