How to Weigh Food for Macros and Calorie Counting
How to weigh food for macros: use grams, tare the bowl and match raw or cooked to the entry. Cooked rice is 130 kcal per 100 g, dry rice 365 kcal.
Claire Donovan · · 6 min readThe Calsa blog
Calorie counting, with the math shown, page 21
Claire Donovan · · 6 min readHow to Calculate a Calorie Deficit
How to calculate calorie deficit: find maintenance with the NASEM equation, subtract 550 kcal for 0.5 kg a week, then check it against your weigh-ins.
Daniel Reyes · · 7 min readCalories Burned Walking: Per Mile, per Hour and per Step
Calories burned walking: a 70 kg adult uses about 89 kcal per mile at 3 mph and 266 kcal an hour. Tables by pace and weight, plus kcal per step.
Daniel Reyes · · 6 min read1 Tablespoon Olive Oil Calories: 119, and Why Oil Is the Easiest Number to Miss
1 tablespoon olive oil calories 119: a level spoon is 13.5 g at 884 kcal per 100 g. See teaspoon, cup and other oils, and how to weigh a pour.
Claire Donovan · · 4 min readA Calorie Counting Grocery List That Makes Logging Easier
A calorie counting grocery list of 17 staples with the gram weight and kcal of each unit from USDA records, plus why a cup is a poor way to log.
Claire Donovan · · 5 min readHow Many Calories Is a Banana? By Size and Ripeness
How many calories is a banana? A medium one (118 g) has about 105 kcal, a small 90 and a large 121. See the table by size and by ripeness.
Claire Donovan · · 5 min readHow Many Calories Does Weight Lifting Burn?
How many calories does weight lifting burn? About 123 kcal in 30 minutes at 70 kg, up to 210 kcal if hard. See a table for three body weights.
Daniel Reyes · · 5 min readWhat Is TDEE? Total Daily Energy Expenditure Explained
What is TDEE? It is every calorie you burn in 24 hours: 45–70% resting, plus digesting food and movement. See a worked breakdown for one adult.
Daniel Reyes · · 5 min readHow Many Calories Is a Pound of Body Fat? Why 3,500 Misleads
How many calories is a pound of body fat? About 3,500 kcal, or 7,700 per kg. See where it comes from and why it overstates loss over months.
Daniel Reyes · · 6 min readFree 7-Day Food Diary PDF: Fill It In for Your GP or Dietitian
Get a free food diary PDF from Allergy UK or copy a 7 day layout for any GP or dietitian, then fill it in as you eat. A week shows a pattern.
Claire Donovan · · 6 min readGLP-1 Diet Recipes: Small Meals That Still Carry Protein
GLP-1 diet recipes for a smaller appetite: six small portions with 20–31 g of protein each, with grams and USDA numbers, from five-minute bowls to soup.
Claire Donovan · · 7 min readCalorie Counter Watch: Can It Count What You Eat?
A calorie counter watch measures calories burned, not eaten. Where Apple, Fitbit and Garmin log food, and why bite counts track calories at only 0.44.
Daniel Reyes · · 5 min read
