High Protein Low Fat Foods Compared by the Gram
High protein low fat foods: cooked cod has 22.8 g of protein and 0.9 g of fat per 100 g. See 11 foods ranked by protein per 100 kcal.
Claire Donovan · · 8 min readThe Calsa blog
Calorie counting, with the math shown, page 17
Claire Donovan · · 8 min readHow to Track Macros, Step by Step
How to track macros: set protein at 1.2–1.6 g/kg, give fat a share of calories, let carbs fill the rest, then weigh food. A worked 70 kg day inside.
Daniel Reyes · · 7 min readHigh Protein Alfredo Sauce: 27.6 g of Protein per Serving
High protein Alfredo sauce: one serving has 27.6 g of protein and 310 kcal, against 10.2 g for a classic sauce. See the grams and the swaps.
Claire Donovan · · 5 min readHigh Protein Low Carb Foods: What 30 g of Protein Costs
High protein low carb foods ranked from USDA records. Cod and shrimp give 24 g of protein per 100 kcal. See what 30 g of protein costs in carbs.
Claire Donovan · · 7 min readWhat Should My Macros Be? Grams by Weight and Calories
What should my macros be? Protein 1.2–1.6 g/kg, fat 20–35% of calories, carbs the rest. See the grams at 60, 75 and 90 kg, with worked 2,000 kcal numbers.
Daniel Reyes · · 6 min readHigh Protein Mac and Cheese: Grams per Serving by Recipe
High protein mac and cheese: a cottage cheese sauce gives 26.6 g of protein per serving for 421 kcal, and chicken takes it to 40.3 g. USDA numbers.
Claire Donovan · · 5 min read1500 Calories a Day: Who It Fits and What It Looks Like
Is 1500 calories a day right for you? It fits women who need about 1,600–2,100 kcal and is the floor for most men. See a full day of food.
Daniel Reyes · · 5 min readAtkins vs Calorie Counting Diet: What the Trials Show
Atkins vs calorie counting diet: low-carb beat low-fat by 3.5 kg in one trial, but not when calories are equal. See net carbs in real food.
Daniel Reyes · · 5 min readHigh Protein Low Carb Meals: Six Plates in Grams
High protein low carb meals can give 36–48 g of protein with 9–11 g of carbs. Six plates built from USDA records, with every gram shown.
Claire Donovan · · 8 min readTirzepatide Protein Intake Calculator: How to Work Out Your Grams
Tirzepatide protein intake calculator, step by step: 1.2–1.6 g per kg of a reference weight, or a fixed 80–120 g, with five worked examples.
Claire Donovan · · 6 min readHow Much Protein Should I Eat a Day?
How much protein should I eat a day? 1.2–1.6 g per kg of body weight, or 84–112 g at 70 kg. See a table by weight and the foods that fill it.
Claire Donovan · · 10 min readHigh Protein Vegetarian Meals With the Grams Worked Out
High protein vegetarian meals reach 35–43 g of protein in six plates built from USDA records. See the grams, carbs and calories for each one.
Claire Donovan · · 10 min read
