How Many Calories per Day Do You Need?
How many calories per day? About 2,000 kcal for women and 2,500 for men, but a 42-year-old woman at 68 kg can land anywhere from 2,048 to 2,595.
Daniel Reyes · · 9 min readThe Calsa blog
Calorie counting, with the math shown, page 18
Daniel Reyes · · 9 min readCalorie Deficit Breakfast Ideas
Calorie deficit breakfast ideas of 342 to 425 kcal with grams and protein, and what a 13-trial review says about whether you need breakfast at all.
Claire Donovan · · 5 min readCalorie Deficit Meals for Beginners
Calorie deficit meals for beginners: five easy meals of 436 to 484 kcal with grams and protein, and how to split 1,600 kcal across the day.
Claire Donovan · · 6 min readHigh Protein Fish and Seafood: Grams per Serving
High protein fish: yellowfin tuna has 29.2 g per 100 g cooked, sockeye salmon 26.5 g, shrimp 24.0 g. See protein and calories for 16 fish.
Claire Donovan · · 7 min readHigh Protein Pancakes: 4 Recipes With the Grams Counted
High protein pancakes give 22–35 g of protein in a stack of three, against 15 g for plain. Four recipes with every gram and kcal counted.
Claire Donovan · · 7 min read1000 Calorie Deficit: Is It Too Much?
Is a 1000 calorie deficit too much? For most adults, yes: it is 0.9 kg a week, over 1% of body weight under 91 kg. See who it fits and the safer gap.
Daniel Reyes · · 6 min readDoes a Calorie Deficit Make You Tired? What Is Normal
Does a calorie deficit make you tired? Not necessarily. See what a 2-year trial found and why caffeine, skipped meals and deep cuts cause headaches.
Daniel Reyes · · 6 min readCalorie Counter Apps in the UK: What to Look For
Looking for a free calorie counter app in the UK? Test 9 UK food words, stone and pounds, and chain menus in ten minutes before you pick one.
Claire Donovan · · 9 min readCalorie Deficit Lunch Ideas for Work
Calorie deficit lunch ideas for work: four packed lunches at 414–459 kcal, with grams from USDA records and a 450–600 kcal lunch budget.
Claire Donovan · · 6 min readCalorie Deficit Meal Prep for a Week
Calorie deficit meal prep for a week: three meals at 404–476 kcal, a Sunday batch in grams and a fridge-and-freezer split for five days.
Claire Donovan · · 6 min readA 500-Calorie Deficit: What It Does in a Week and a Month
A 500 calorie deficit is 3,500 kcal a week, about 1 lb (0.45 kg) on paper. See what it does in a week and a month, and when it runs too low.
Daniel Reyes · · 5 min readCalorie Deficit to Lose 2 Pounds a Week: The Upper Limit
Calorie deficit to lose 2 pounds a week: about 1,000 kcal a day, and only at 91 kg (200 lb) or more. See the table by body weight and the 1 lb option.
Daniel Reyes · · 6 min read
