# Calsa

> Calsa is an AI calorie counter for iPhone, Android and the web. You log a meal by photo, by typing or saying what you ate, or by barcode, confirm the grams, and the calories come from a food database. An AI chat sees your diary, weight and goal. Subscription with a trial.

Calsa (said KAL-sa) was founded on January 4, 2026 and is operated by Genio Group, Inc., Concord, California. It is made for adults in the United States, the United Kingdom, Canada and Australia. There are three plans, Calsa Start, Calsa and Calsa Premium, each billed monthly or yearly with a 7-day trial; every plan includes all of the tracking, and the plans differ only in the AI chat. Health data is not sold or used to target ads, and AI providers may not train on it.

## Pages

- [About Calsa](https://calsa.app/about/): who makes Calsa, what the name means, where the numbers come from, the full feature list and facts for press
- [Calsa Features](https://calsa.app/features/): every feature with what each plan includes, and what Calsa leaves out on purpose
- [Support](https://calsa.app/support/): cancel, refunds, plan changes, export, account deletion and how to reach a person
- [Help](https://calsa.app/help/): questions about logging, portions and the AI chat
- [Delete your account](https://calsa.app/delete-account/): deletion in the app or by email, what is removed and what is kept
- [Site map](https://calsa.app/sitemap/): every page of the site on one page, with each Help answer and each blog guide grouped by topic

## Tools

- [Calsa tools](https://calsa.app/tools/): six calculators built on the same rules as the app
- [Calorie Calculator](https://calsa.app/tools/calorie-calculator/): daily calories to maintain, lose or gain weight, NASEM 2023 equations, a pace up to 1% of body weight a week and a 1,200 or 1,500 kcal minimum
- [Macro Calculator](https://calsa.app/tools/macro-calculator/): protein from a reference weight, fat at 20 to 35% of calories, carbs as the rest
- [Protein Calculator](https://calsa.app/tools/protein-calculator/): 1.2 to 1.6 g per kg of a reference weight, at least 60 g, with protein in everyday foods from USDA FoodData Central
- [Ideal Weight Calculator](https://calsa.app/tools/ideal-weight-calculator/): the usual adult weight range for a height (BMI 18.5 to 24.9) in kg and lb, the same for women and men, and why ideal body weight formulas are dosing formulas, not goals
- [Steps to Calories](https://calsa.app/tools/steps-to-calories/): calories used walking from steps, weight and pace, METs from the 2024 Compendium of Physical Activities
- [kJ to Calories Converter](https://calsa.app/tools/kj-to-calories/): kilojoules to Calories and back (1 Calorie = 4.184 kJ) and how to read an Australian nutrition label

## Blog

- [Calsa Blog](https://calsa.app/blog/): practical guides to calories, protein, macros and food logging, each number with a source
- [Blog topics](https://calsa.app/blog/tags/): every topic, from calorie calculators to kilojoules, with what each one covers
- [Blog authors](https://calsa.app/blog/authors/): who writes the guides and what each writer covers
- [RSS feed](https://calsa.app/rss.xml): new articles as they are published

## Policies

- [Terms of Use](https://calsa.app/terms/)
- [Billing & Refund Policy](https://calsa.app/billing-refunds/)
- [Privacy Policy](https://calsa.app/privacy/)
- [Consumer Health Data Policy](https://calsa.app/consumer-health-data/)
- [AI Policy](https://calsa.app/ai-policy/)
- [Health & Wellness Notice](https://calsa.app/health-wellness/)
- [Cookie Policy](https://calsa.app/cookies/)

## Blog topics

- [Calorie calculators](https://calsa.app/blog/tags/calorie-calculators/): Work out how many calories you need a day. Guides to TDEE, BMR, maintenance and deficit calculators, and how far to trust the number.
- [Protein](https://calsa.app/blog/tags/protein/): Find out how much protein you need a day and how much is in eggs, chicken or Greek yogurt, with high-protein meals and snacks for every day.
- [Calories in food](https://calsa.app/blog/tags/calories-in-food/): Check calories in a banana, an egg or a chicken breast. Calorie and macro numbers for everyday foods, by portion and per 100 grams.
- [Restaurant calories](https://calsa.app/blog/tags/restaurant-calories/): Look up calories in burritos, burgers, coffee drinks and takeout, and learn to estimate a restaurant meal when there is no label on the plate.
- [Calorie tracking](https://calsa.app/blog/tags/calorie-tracking/): Learn how to track calories and macros in a few minutes a day: weighing food, logging meals out, busy days and getting back after a break.
- [Calorie deficit](https://calsa.app/blog/tags/calorie-deficit/): Learn what a calorie deficit is, how big it should be and why the scale moves slower than the math. Steady guides to eating less without crash diets.
- [Calories burned](https://calsa.app/blog/tags/calories-burned/): See how many calories 10,000 steps, a mile walk or a gym hour burn, with realistic numbers and why fitness trackers often overestimate.
- [Macros](https://calsa.app/blog/tags/macros/): Learn what macros are, how to calculate yours and whether counting them beats counting calories. Plain answers with grams and simple splits.
- [Vegetarian and low-carb](https://calsa.app/blog/tags/vegetarian-and-low-carb/): Get high-protein vegetarian, vegan and low-carb meal and snack ideas, with calories and grams of protein for each serving.
- [Choosing a calorie app](https://calsa.app/blog/tags/choosing-a-calorie-app/): Compare calorie tracking apps before you pay: real price after the trial, free tier, where the numbers come from, privacy and logging speed.
- [GLP-1 and appetite](https://calsa.app/blog/tags/glp-1-and-appetite/): Get enough protein on a smaller appetite while taking GLP-1 medicines. Food guidance only; dosing and side effects stay with your prescriber.
- [Photo logging](https://calsa.app/blog/tags/photo-logging/): Learn how photo calorie counting works, where it gets portions wrong and how to fix an estimate in seconds. Honest guides to AI food logging.
- [Kilojoules](https://calsa.app/blog/tags/kilojoules/): Convert kilojoules to calories and back, read Australian kJ labels and see how many kilojoules an adult needs a day.
- [Food diary templates](https://calsa.app/blog/tags/food-diary-templates/): Download free printable food diary and food journal templates, with tips on what to write down and how to turn a week of notes into numbers.
- [Smartwatches](https://calsa.app/blog/tags/smartwatches/): Find out how smartwatches estimate calories burned, why the number often runs high and how to use it without eating back too much.

## Help topics

- [Getting started](https://calsa.app/help/topics/getting-started/): Find your way around Calsa and choose the setup that fits you.
- [Logging food](https://calsa.app/help/topics/logging/): Add meals, check portions and fix entries without losing your history.
- [Numbers and accuracy](https://calsa.app/help/topics/numbers/): Understand where values come from and what to check when they look wrong.
- [Goals and progress](https://calsa.app/help/topics/goal/): Understand your target, weight trend and the choices you can change.
- [Health and devices](https://calsa.app/help/topics/health/): Connect your phone’s health service and troubleshoot shared records.
- [AI chat and messages](https://calsa.app/help/topics/chat/): See what the chat can do, what it uses and how message costs work.
- [Subscription and billing](https://calsa.app/help/topics/subscription/): Manage your plan through the store where you paid.
- [Privacy and account](https://calsa.app/help/topics/privacy/): Control your account, permissions and personal information.
- [Import, export and sync](https://calsa.app/help/topics/data/): Bring your history, keep devices in sync and take your records with you.
- [Inviting friends](https://calsa.app/help/topics/referral/): Find your link, understand the reward and check an invitation.
- [Sharing](https://calsa.app/help/topics/sharing/): Choose what to share and understand what the other person receives.
- [Getting help](https://calsa.app/help/topics/support/): Find a person, report a problem and keep track of your request.
- [Health and safety](https://calsa.app/help/topics/safety/): Know Calsa’s limits and find support when tracking feels difficult.

## Optional

- [The NHS Weight Loss App: What It Does and What It Does Not](https://calsa.app/blog/nhs-weight-loss-app/): The NHS weight loss app is a free 12-week plan with a calorie diary. Only 8,305 of 864,403 downloaders completed it. See what it leaves out.
- [High Protein Bread: Grams per Slice and How to Get More](https://calsa.app/blog/high-protein-bread/): High protein bread on a US label needs 10 g per 50 g. USDA slices give 2.6–5.5 g. See eight breads, a gluten loaf sum and toast toppings.
- [Most Accurate Calorie Tracker? Why Apps Disagree on the Same Food](https://calsa.app/blog/why-calorie-trackers-disagree/): Most accurate calorie tracker? None can be named: one banana is 101 to 113 kcal in USDA records alone. See the four causes and a ten-minute check.
- [High Protein Cereal and Granola: Grams per Bowl](https://calsa.app/blog/high-protein-cereal/): High protein cereal: plain boxed cereal gives 2–7 g per portion, a cup of milk adds 7.6 g. See USDA numbers and bowls that reach 20–30 g.
- [Food Scanner Apps: Barcodes, Photos and Where Each One Slips](https://calsa.app/blog/food-scanner-app/): Choosing a food scanner app? A barcode record can be stale, and one photo test missed portions by 33.4%. See where each scan slips and what to check.
- [Free Calorie Counter Apps With No Subscription: The Real Trade-Offs](https://calsa.app/blog/calorie-counter-app-no-subscription/): Looking for a calorie counter app, free with no subscription? Compare ads, paywalls, one-time buys and a spreadsheet, with a 12-food starter sheet.
- [NHS Food Scanner App: What It Shows and What It Leaves Out](https://calsa.app/blog/nhs-food-scanner-app/): The NHS Food Scanner app rates a barcode high, medium or low in sugar, salt and fat. See the UK label bands, like 22.5 g sugars per 100 g, and its gaps.
- [Noom vs Weight Watchers: Two Programs Side by Side](https://calsa.app/blog/noom-vs-weight-watchers/): Noom vs Weight Watchers: Noom runs $70 for one month and $209 for twelve. WW is $24.00 a month after a 30-day trial. Method, cancelling and data compared.
- [Noom Reviews: How the Program Works and What It Costs](https://calsa.app/blog/noom-reviews/): Noom reviews: how the program works, what it costs ($70 for one month, $209 for twelve on the US table) and what 500 recent App Store reviews report.
- [Lifesum Review: Meal Plans, Scores and the Paid Tier](https://calsa.app/blog/lifesum-review/): Lifesum review: the free version is a classic food diary, while AI tracking, calorie goals and meal plans need Premium. App Store prices by country.
- [Mounjaro (Tirzepatide) Diet Plan: A Week of Small, Protein-First Meals](https://calsa.app/blog/mounjaro-diet-plan/): Mounjaro diet plan for one week: five small protein-first meals a day in grams, 1,509–1,678 kcal and 105–119 g of protein, plus swaps for rough days.
- [GLP-1 Diet: What to Eat When Your Appetite Drops](https://calsa.app/blog/glp-1-diet/): GLP-1 diet basics: small meals every 3–4 hours, protein first, 80–120 g of protein a day. See what 20 g looks like and what eases nausea.
- [Cal AI Reviews: What Users Praise and What They Report](https://calsa.app/blog/cal-ai-reviews/): Cal AI reviews: of the 500 newest US App Store reviews, 252 gave one or two stars, most often over billing. An NIH test found photo estimates 345 kcal low.
- [AI Food Tracker Photo Estimates: How Close Do They Get?](https://calsa.app/blog/photo-calorie-counting-accuracy/): An AI food tracker reading a photo ran a third low in a 2026 NIH test. See five studies, a worked plate and five habits that close the gap.
- [fatsecret vs Calsa: Free Diary or Numbers You Can Check](https://calsa.app/blog/fatsecret-vs-calsa/): fatsecret vs Calsa compared: free diary or paid tracker, photo logging, where numbers come from, export and prices in four countries. Checked 10 Oct 2026.
- [Macroline vs Calsa: GLP-1 Tracker or Food Diary](https://calsa.app/blog/macroline-vs-calsa/): Macroline vs Calsa compared: store prices in four countries, the $0 tier, logging methods, export, cancellation and who each suits.
- [Foodvisor vs Calsa: Coached Program or Plain Food Log](https://calsa.app/blog/foodvisor-vs-calsa/): Foodvisor vs Calsa: Foodvisor adds photo analysis, courses and fasting plans; Calsa is a paid plain log. Prices on four App Store storefronts compared.
- [Yazio Reviews: Free Version, Pro and Fasting Features](https://calsa.app/blog/yazio-reviews/): Yazio reviews: the free version has a diary, a barcode scanner and a water tracker, while recipes and weekly analysis are Pro. Prices by country.
- [Why Am I Not Losing Weight in a Calorie Deficit?](https://calsa.app/blog/not-losing-weight-in-calorie-deficit/): Why am I not losing weight in a calorie deficit? Usually the deficit is smaller than it feels. Three weeks at 0.5–1 kg a week should show 1.5–3 kg.
- [Weight Watchers App Alternative: Points or Calories](https://calsa.app/blog/weightwatchers-app-alternative/): Weight Watchers app alternative? Its website shows $24.00 a month after a 30-day trial. Points vs calories, cancelling and getting your data.
- [MyNetDiary Review: Free vs Premium](https://calsa.app/blog/mynetdiary-review/): MyNetDiary review: the free tier has a barcode scanner, voice logging and no ads. Premium is $59.99 a year on its website. See what each plan adds.
- [Calo vs Calsa: Meal Plans or Checkable Numbers](https://calsa.app/blog/calo-vs-calsa/): Calo vs Calsa compared on food logging, price rows in four countries, free trial, cancelling and data export, from pages read.
- [BitePal App Alternative: Pet-Style Tracking or a Plain Diary](https://calsa.app/blog/bitepal-app-alternative/): A BitePal app alternative starts with the plan: its $3.99 weekly price is $207.48 a year, and App Store refunds close after 48 hours.
- [MyNetDiary vs MyFitnessPal: Logging Side by Side](https://calsa.app/blog/mynetdiary-vs-myfitnesspal/): MyNetDiary vs MyFitnessPal: one has a free barcode scanner and a $59.99 Premium, the other a $79.99 Premium. Free tiers, prices, databases and cancelling.
- [Is Foodvisor Free? Photo Logging, Cost and Limits](https://calsa.app/blog/is-foodvisor-free/): Is Foodvisor free? The app is free to download. Barcode scans and manual logging cost nothing, while photo analysis needs Premium. Prices by country.
- [How Many Calories Over Maintenance to Gain a Pound?](https://calsa.app/blog/calorie-surplus-to-gain-weight/): How many calories over maintenance to gain a pound? About 3,500 kcal by the old rule, but 300–500 kcal a day is the practical surplus. See the math.
- [MacroFactor vs Calsa: Weekly Coach or Plain Tracker](https://calsa.app/blog/macrofactor-vs-calsa/): MacroFactor vs Calsa: a coached app with weekly target changes against a tracker that shows each number's source. Prices in four countries.
- [Cronometer Review: Free vs Gold and Who It Suits](https://calsa.app/blog/cronometer-review/): Cronometer review: Basic is free with no time limit. Gold removes ads and adds photo logging and full history, from $59.99 a year on the US App Store.
- [MacroFactor vs MyFitnessPal: Adaptive Targets or a Big Database](https://calsa.app/blog/macrofactor-vs-myfitnesspal/): MacroFactor vs MyFitnessPal: weekly adaptive targets at $71.99 a year, or a 20.5M+ food database from $0. Dated prices, logging tools and export.
- [Noom vs MyFitnessPal: A Program or a Tracker](https://calsa.app/blog/noom-vs-myfitnesspal/): Noom vs MyFitnessPal: a $209 12-month program with lessons against a food diary with a free plan and $79.99 Premium. Prices, cancelling and data.
- [Numify vs Calsa: Weekly AI Logger or a Sourced Food Log](https://calsa.app/blog/numify-vs-calsa/): Numify vs Calsa: Numify sells AI logging and meal plans by the week, 3 months or year; Calsa is a paid plain log with a source on every number.
- [Healthify App Alternative: Coaching vs Self-Tracking](https://calsa.app/blog/healthify-app-alternative/): A Healthify app alternative starts with the coach: its coach plan was $89.99 on the US App Store, three times the AI-only $29.99 plan.
- [fatsecret App Review: What the Free Tracker Covers](https://calsa.app/blog/fatsecret-app-review/): fatsecret app review: the free tracker has macros, a barcode scanner and reports, and Premium adds meal plans. Annual prices in four countries.
- [Lose It! vs Calsa: Free Basic Plan or Sourced Entries](https://calsa.app/blog/lose-it-vs-calsa/): Lose It! vs Calsa: a free Basic plan with a Premium-only scanner and photo logging, or one paid plan that includes them. Prices in four countries, 10 Oct 2026.
- [BitePal vs Calsa: Pet Game or a Source on Every Number](https://calsa.app/blog/bitepal-vs-calsa/): BitePal vs Calsa compared on logging, the raccoon and score, weekly prices in four countries, cancelling and data export, from pages read.
- [MyFitnessPal Alternative: What to Check Before You Switch](https://calsa.app/blog/myfitnesspal-alternative/): A MyFitnessPal alternative starts with your data: its Premium export gives 3 CSV files with foods totaled by meal. What to check before you switch.
- [Macroline App Alternative: Macro Targets Compared](https://calsa.app/blog/macroline-app-alternative/): A Macroline app alternative starts with the targets: a 30% protein split at 2,000 kcal is 150 g, or 2.1 g/kg at 70 kg. How to check any app.
- [Noom vs Calsa: Coaching Program or Plain Tracker](https://calsa.app/blog/noom-vs-calsa/): Noom vs Calsa: a coaching program with lessons and optional medication against a tracker that shows each number's source. Prices in four countries.
- [Nutracheck vs Calsa: UK Lite Plan or Sourced Numbers](https://calsa.app/blog/nutracheck-vs-calsa/): Nutracheck vs Calsa compared: the 7-day trial and Lite plan, food data, logging methods, export and Nutracheck's prices in the US, UK, Canada and Australia.
- [MyNetDiary vs Calsa: Tiered Plans or Sourced Numbers](https://calsa.app/blog/mynetdiary-vs-calsa/): MyNetDiary vs Calsa: a tier at no cost with Premium and Premium Plus above it against a paid diary that shows each number's source, plus four countries' prices.
- [Lifesum vs Calsa: Meal Plans or Sourced Numbers](https://calsa.app/blog/lifesum-vs-calsa/): Lifesum vs Calsa compared: basic diary versus paid tracker, AI logging, meal plans, number sources, export and Lifesum's prices in four countries.
- [Nutracheck Reviews: Cost, Free Version and UK Food Data](https://calsa.app/blog/nutracheck-reviews/): Nutracheck reviews: £39.99 for 12 months or £6.99 a month on its UK site, a 7-day trial, then Lite with five diary items a day. See the UK data.
- [Cal AI vs MyFitnessPal: Photo Logging or Search Logging](https://calsa.app/blog/cal-ai-vs-myfitnesspal/): Cal AI vs MyFitnessPal: photo-first logging against search, who owns whom, prices and a plate where 1 tbsp of oil adds 119 kcal a photo can miss.
- [Is MyFitnessPal Free? What the Free Version Includes](https://calsa.app/blog/is-myfitnesspal-free/): Is MyFitnessPal free? The basic app is, with ads. Barcode scan, Meal Scan and export need Premium: $79.99 for Annual Premium on the US App Store.
- [MacroFactor vs Cronometer: Targets or Micronutrients?](https://calsa.app/blog/macrofactor-vs-cronometer/): MacroFactor vs Cronometer: one sets your target from your weight trend, the other tracks up to 95 nutrients. US yearly prices are $71.99 and $59.99.
- [Simple App Weight Loss Review: Fasting Tracker or Calorie Log](https://calsa.app/blog/simple-app-weight-loss-review/): Simple app weight loss review from its own pages: the free version allows 2 coach replies a day. Plans, App Store prices, cancelling and exports.
- [Cronometer vs MyFitnessPal: Data, Price and Daily Use](https://calsa.app/blog/cronometer-vs-myfitnesspal/): Cronometer vs MyFitnessPal: Gold Annual was $59.99 and Annual Premium $79.99 on the US App Store. Compare food data, free tiers and daily use.
- [Cronometer vs Lose It: Detail or Speed?](https://calsa.app/blog/cronometer-vs-lose-it/): Cronometer vs Lose It: a barcode scanner at $0 or only in Premium, and $59.99 vs $79.99 a year in the US. See what each plan includes before you pay.
- [MyFitnessPal Premium: What the Upgrade Adds](https://calsa.app/blog/myfitnesspal-premium/): MyFitnessPal Premium adds barcode scan, Meal Scan, goals by day and export. US price was $79.99 a year. See Premium+ and codes.
- [Welmi App Alternative: What to Check](https://calsa.app/blog/welmi-app-alternative/): A Welmi app alternative starts with the bill: an item named Weekly at $4.99 adds up to $259.48 a year. What to check on price, data and features.
- [Cronometer vs Calsa: Free Basic Tier or Checkable Entries](https://calsa.app/blog/cronometer-vs-calsa/): Cronometer vs Calsa: a free Basic plan with 95 nutrients and Gold-only photo logging, or one paid plan with photo, voice and export. Prices in four countries.
- [MacroFactor Cost and Review: Is the Adaptive Coach Worth It?](https://calsa.app/blog/macrofactor-cost/): MacroFactor cost: $71.99 a year or $11.99 a month on the US App Store, with a 7-day trial and no free version. See the per-day math and who it suits.
- [Numify App Alternative: What to Compare](https://calsa.app/blog/numify-app-alternative/): Numify app alternative? Its US App Store shelf lists $5.99 a week, $29.99 for 3 months and $69.99 a year. What to compare before you switch.
- [Is the Lose It App Free? Free vs Premium Compared](https://calsa.app/blog/lose-it-app-free/): Is the Lose It app free? The Basic plan costs $0; Premium was $79.99 a year in the US. See what each plan includes, the 7-day trial and how to cancel.
- [Cal AI vs Calsa: Photo Scan or Source on Every Entry](https://calsa.app/blog/cal-ai-vs-calsa/): Cal AI vs Calsa compared: a camera-first app against a tracker that shows each number's source. Prices in four countries, trial, export and cancelling.
- [MyFitnessPal vs Calsa: Free Tier or Checkable Numbers](https://calsa.app/blog/myfitnesspal-vs-calsa/): MyFitnessPal vs Calsa: a free version with a Premium-only scanner and export, or one paid plan that includes them. Prices in four countries, checked 10 Oct 2026
- [Welmi vs Calsa: Fasting and Coaches or Plain Logging](https://calsa.app/blog/welmi-vs-calsa/): Welmi vs Calsa compared on logging, the free plan, price rows in four countries, AI coaches, cancelling and data export, from pages read.
- [Fitia App Alternative: Meal Plans vs a Plain Food Log](https://calsa.app/blog/fitia-app-alternative/): Fitia app alternative? Fitia's free version logs by text and barcode, capped at 4 meals a day. Plans, photo and voice need Premium. Prices by country.
- [Yazio vs Calsa: Fasting and Recipes or Sourced Numbers](https://calsa.app/blog/yazio-vs-calsa/): Yazio vs Calsa: a version at no cost with fasting and Pro recipes against a paid diary that shows each number's source, with App Store prices in four countries.
- [Calo App Alternative: Photo Tracking Compared](https://calsa.app/blog/calo-app-alternative/): Calo app alternative? Its US App Store rows, all named Calo Premium, run from $3.99 to $59.99 with no period. Plus a plate test for photo tracking.
- [Healthify vs Calsa: Coaching App or Food Diary](https://calsa.app/blog/healthify-vs-calsa/): Healthify vs Calsa compared: App Store prices in four countries, coaching, logging methods, data requests, cancellation and who each suits.
- [Is Cal AI Free? Cost, Trial and How to Cancel](https://calsa.app/blog/is-cal-ai-free/): Is Cal AI free? Not for scanning: a 3-day trial, then a subscription listed from $2.99 to $29.99 on the US App Store. Prices and cancel steps inside.
- [Simple vs Calsa: Fasting Coach or Food Diary](https://calsa.app/blog/simple-vs-calsa/): Simple vs Calsa compared: App Store prices in four countries, logging methods, data export, cancellation and who each app suits.
- [Lose It vs MyFitnessPal: Which Fits How You Log](https://calsa.app/blog/lose-it-vs-myfitnesspal/): Lose It vs MyFitnessPal in US dollars: both list Premium at $79.99 a year and paywall the barcode scanner. See free plans, trials, export and cancelling.
- [Fitia vs Calsa: Meal Planner or Plain Food Log](https://calsa.app/blog/fitia-vs-calsa/): Fitia vs Calsa: Fitia builds meal plans and logs text and barcodes at no cost for 4 meals a day; Calsa is a paid plain log. Four storefront prices compared.
- [WeightWatchers vs Calsa: Points or Calories](https://calsa.app/blog/weightwatchers-vs-calsa/): WeightWatchers vs Calsa: a Points system with coaches against a calorie goal with a source on every number, plus App Store prices in four countries.
- [High Protein Frozen Meals: What to Check on the Box](https://calsa.app/blog/high-protein-frozen-meals/): High protein frozen meals: six typical frozen entrees give 9–19 g of protein a portion. See how claims work and which numbers on the box matter.
- [How to Count Macros: A Worked Day in Grams](https://calsa.app/blog/how-to-count-macros/): How to count macros: multiply each food's protein, fat and carbs per 100 g by your grams, then add the day up. See a worked 1,578 kcal day.
- [What Are Macros? Protein, Carbs and Fat Explained](https://calsa.app/blog/what-are-macros/): What are macros? Protein, carbohydrate and fat, the nutrients that supply your calories: 4, 4 and 9 kcal per gram. See ranges and real food examples.
- [Ozempic (Semaglutide) Diet Menu: Meals for a Smaller Appetite](https://calsa.app/blog/ozempic-diet-menu/): Ozempic diet menu: five small meals with protein first. Two full days with grams, about 1,500 kcal and 100 g of protein, plus nausea-day foods.
- [Calorie Counting vs the Mediterranean Diet: How They Differ](https://calsa.app/blog/calorie-counting-vs-mediterranean-diet/): Calorie counting vs Mediterranean diet: one measures how much, the other what. The same Mediterranean foods ranged 424 kcal in a day. See the trials.
- [Calorie Deficit for Women: Floors, Pace and Protein](https://calsa.app/blog/calorie-deficit-for-women/): Calorie deficit for women: 500–600 kcal below maintenance, never under 1,200 kcal, losing under 1% of body weight a week. See the pace and protein tables.
- [Signs of Low Protein Intake: What to Look For](https://calsa.app/blog/signs-of-low-protein-intake/): Signs of low protein intake are swelling, muscle loss and fatigue, but they mark severe deficiency. A number is easier to check: under 0.8 g per kg a day.
- [High Protein Meals: Three Everyday Dishes Rebuilt in Grams](https://calsa.app/blog/high-protein-meals/): High protein meals in grams: spaghetti, a burrito bowl and egg fried rice rebuilt from 14.7–19.0 g to 41.2–46.5 g of protein, using USDA records.
- [High Protein French Toast: 28.8 g of Protein in Two Slices](https://calsa.app/blog/high-protein-french-toast/): High protein French toast: two slices have 28.8 g of protein and 368 kcal, against 10.0 g for regular. See the grams, swaps and bread table.
- [High Protein Breakfast With No Eggs: 5 Plates Over 25 g](https://calsa.app/blog/high-protein-breakfast-no-eggs/): High protein breakfast, no eggs: 121 g of Greek yogurt matches two eggs (12.5 g of protein). Five plates with 26–30 g, grams included.
- [High Protein Low Calorie Snacks: What 20 g of Protein Costs](https://calsa.app/blog/high-protein-low-calorie-snacks/): High protein low calorie snacks compared: 20 g of protein costs 83 kcal in shrimp, 95 in tuna, 118 in Greek yogurt and 548 in almonds.
- [High Protein Buffalo Chicken Dip: 17 g per Serving, Worked Out](https://calsa.app/blog/high-protein-buffalo-chicken-dip/): High protein buffalo chicken dip with cottage cheese and Greek yogurt has 16.7 g of protein and 123 kcal a serving. Four versions summed from USDA records.
- [How Much Protein to Build Muscle?](https://calsa.app/blog/how-much-protein-to-build-muscle/): How much protein to build muscle? 1.4–2.0 g per kg a day, or 98–140 g at 70 kg. See the table by body weight, per-meal doses and a sample day.
- [How Many Grams of Protein in a Chicken Breast? Raw vs Cooked](https://calsa.app/blog/protein-in-chicken-breast/): How many grams of protein in a chicken breast? About 56 g cooked (32 g per 100 g) and 22.5 g per 100 g raw. USDA numbers by method, cut and portion.
- [High Protein Fruits: Grams per Cup From USDA Data](https://calsa.app/blog/high-protein-fruits/): High protein fruits ranked: guava leads fresh fruit at 4.2 g per cup (165 g). See 11 fruits by protein per cup and per 100 kcal, with USDA data.
- [High Protein Chicken Salad With 42–48 g a Serving](https://calsa.app/blog/high-protein-chicken-salad/): High protein chicken salad with 42–48 g of protein a serving. Compare mayonnaise and Greek yogurt dressings by grams, calories and protein per 100 kcal.
- [High Protein Pasta: Which Noodle and Which Topping Count](https://calsa.app/blog/high-protein-pasta/): High protein pasta lists 17–20 g of protein per 100 g against 13 g for regular. A 120 g chicken breast adds 38.5 g. See the numbers and 30 g dinners.
- [High Protein Cheese: Protein in 14 Common Cheeses](https://calsa.app/blog/high-protein-cheese/): High protein cheese starts with hard Parmesan at 10.1 g per ounce. See 14 cheeses ranked by protein, protein per calorie and sodium.
- [High Protein Oatmeal: What Each Add-In Really Gives](https://calsa.app/blog/high-protein-oatmeal/): High protein oatmeal starts at 5.3 g of protein per 40 g of oats. Whey adds 25.0 g, Greek yogurt 16.1 g and egg whites 10.9 g. See bowls and calories.
- [High Protein Powder: How Much Per Day and When It Helps](https://calsa.app/blog/high-protein-powder/): How much high protein powder a day? Subtract your food from your target: one 32 g whey serving gives 25.0 g of protein. See the sum and the limits.
- [High Protein Egg Salad: 17 g per Serving With Greek Yogurt](https://calsa.app/blog/high-protein-egg-salad/): High protein egg salad made with Greek yogurt has 16.9 g of protein and 184 kcal a serving, against 13.0 g and 284 kcal with mayonnaise. USDA numbers.
- [High Protein Granola: 13 g per Serving, Worked Out by Ingredient](https://calsa.app/blog/high-protein-granola/): High protein granola with whey and seeds gives 12.8 g of protein per serving, against 5.3 g for oat and almond. Three batches summed from USDA records.
- [High Protein Vegetables, Ranked by Grams per Cup](https://calsa.app/blog/high-protein-vegetables/): Cooked edamame has 18.5 g of protein per cup, green peas 8.6 g, spinach 5.3 g. See high protein vegetables by cup and by calorie, plus what 25 g takes.
- [High Protein Desserts With the Protein Counted](https://calsa.app/blog/high-protein-desserts/): High protein desserts: five ideas with 12–36 g of protein for 137–267 kcal, against 2.3 g in a half cup of vanilla ice cream. Grams included.
- [High Protein Bagels: Grams per Bagel and How to Raise Them](https://calsa.app/blog/high-protein-bagels/): High protein bagels: a plain medium bagel has 11.1 g of protein. See yogurt and protein powder doughs at 12.9–22.7 g and toppings that reach 23.7 g.
- [High Protein Flour: Vital Wheat Gluten, Soy, Chickpea and More](https://calsa.app/blog/high-protein-flour/): High protein flour compared: vital wheat gluten has 75.2 g of protein per 100 g, soy flour 49.8 g, bread flour 14.3 g. See 12 flours and a loaf example.
- [High Protein Wraps: 42 g in One, Weighed](https://calsa.app/blog/high-protein-wraps/): High protein wraps get their protein from the filling: a 10-inch tortilla has 5.9 g, and chicken and yogurt take the wrap to 42.4 g for 420 kcal.
- [Easy High Protein Meals: Seven Plates With 27–39 g of Protein](https://calsa.app/blog/easy-high-protein-meals/): Easy high protein meals with five or fewer ingredients: seven plates give 27–39 g of protein for 272–385 kcal, summed from USDA records, with sodium.
- [Aging and Protein Intake: What the Research Says](https://calsa.app/blog/protein-intake-and-aging/): Aging and protein intake research: expert groups say adults over 65 need 1.0–1.2 g per kg a day. See what the evidence shows, its limits and a worked day.
- [High Protein Overnight Oats: One Jar, 26.9 g of Protein](https://calsa.app/blog/high-protein-overnight-oats/): High protein overnight oats: one 380 g jar has 26.9 g of protein and 398.5 kcal. Gram weights, a USDA-based table and swaps to go higher or lower.
- [How Much Protein per Pound of Body Weight? 0.54–0.73 g](https://calsa.app/blog/protein-per-pound-of-body-weight/): How much protein per pound of body weight? 0.54–0.73 g, or 1.2–1.6 g per kg. See grams for 130–220 lb and where 1 g per pound fits.
- [Daily Protein Intake for Men: How Many Grams a Day?](https://calsa.app/blog/daily-protein-intake-for-men/): Daily protein intake for men is 1.2–1.6 g per kg of body weight, or 96–128 g at 80 kg. See grams by weight, a muscle range and a 109 g day.
- [High Protein Shakes and Drinks: Grams and Calories Compared](https://calsa.app/blog/high-protein-shakes/): High protein shakes give 9.7 g to 25.0 g per serving in USDA records. See protein per 100 kcal for powders, bottles and a blend with no powder.
- [High Protein Meal Prep: Five Boxes From One Cook](https://calsa.app/blog/high-protein-meal-prep/): High protein meal prep with the grams worked out: one cook makes five boxes of 40 g protein and 419 kcal. Ideas, fridge times and how to weigh a pot.
- [High Protein Bars: How to Read the Label in Grams](https://calsa.app/blog/high-protein-bars/): High protein bars need about 10 g of protein per portion in the US and 20% of energy from protein in Great Britain. Run both tests from the label.
- [Cheap High Protein Meals: 4 Meals Priced by the Gram](https://calsa.app/blog/cheap-high-protein-meals/): Cheap high protein meals priced from US August 2026 averages: dry beans cost 1.68 dollars per 100 g of protein. See four meals with 30–41 g.
- [High Protein High Fiber Meals: 4 Counted in Grams](https://calsa.app/blog/high-protein-high-fiber-meals/): High protein high fiber meals with 26–52 g of protein and 12–22 g of fiber, counted from USDA records. See the foods that carry both.
- [Mediterranean Diet App: What to Track and What to Skip](https://calsa.app/blog/mediterranean-diet-app/): A Mediterranean diet app should track olive oil, vegetables, legumes, fish and nuts first. See the 13 items, a 2,018 kcal day and a weekly plan.
- [Calorie Counting Apps in Australia: Kilojoules, Labels and Food Data](https://calsa.app/blog/calorie-counting-app-australia/): Calorie counting app Australia: labels give kilojoules, and 1 kcal is 4.184 kJ. Check kJ handling, local food names and menu data in ten minutes.
- [High Protein Beans: Soybeans Have 31 g a Cup](https://calsa.app/blog/high-protein-beans/): High protein beans ranked by grams per cup: boiled soybeans 31.3 g, lupins 25.8 g, edamame 18.5 g, and black, pinto and kidney beans about 15 g.
- [High Protein Ramen: How One Bowl Reaches 54 g](https://calsa.app/blog/high-protein-ramen/): High protein ramen: a bowl with 120 g of chicken and an egg has 54.2 g of protein for 654 kcal. See add-ins ranked by protein per 100 kcal.
- [How to Pick a Weight Loss App You Will Keep Using](https://calsa.app/blog/weight-loss-app/): App for weight loss: pick one that logs quickly, refuses goals below 1,200 or 1,500 kcal and stays at the NHS pace of 0.5–1 kg a week.
- [How Does a Calorie Deficit Work?](https://calsa.app/blog/how-does-a-calorie-deficit-work/): How does a calorie deficit work? Eat less than you use and your body draws on stored fat. 84% of lost fat leaves as carbon dioxide you breathe out.
- [How Many Calories Should a Man Eat a Day?](https://calsa.app/blog/calories-a-man-should-eat/): How many calories should a man eat a day? About 2,500 kcal per the NHS; US adult men range from 2,181 to 3,519 kcal by age and activity.
- [Weight Loss Tracker App: How to Read the Scale Trend](https://calsa.app/blog/weight-loss-tracking-app/): A weight loss tracker app should show a trend, not just a number. See how the trend is drawn and what a steady 0.5–1 kg a week looks like.
- [How to Use Your TDEE for Weight Loss](https://calsa.app/blog/tdee-for-weight-loss/): TDEE for weight loss: eat 500 to 750 kcal below your TDEE, never under 1,200 (women) or 1,500 (men), and expect the deficit to shrink as you lose.
- [Do You Burn More Calories on Your Period?](https://calsa.app/blog/calories-burned-on-period/): Do you burn more calories on your period? Slightly, in the luteal phase: about 30 to 120 kcal a day. See the study numbers and what to do with them.
- [How Much Protein Is Too Much? The Limit for Healthy Adults](https://calsa.app/blog/how-much-protein-is-too-much/): How much protein is too much? The US range for healthy adults ends at 35% of calories, 175 g on 2,000 kcal. See the kidney evidence and who needs a limit.
- [High Protein Diet: How to Start One](https://calsa.app/blog/high-protein-diet/): A high protein diet means about 100 g a day: 1.5 g/kg or 20% of calories in trials. Here is how to start, a worked day, and who should ask a doctor first.
- [Average Protein Intake: What People Eat vs What They Need](https://calsa.app/blog/average-protein-intake/): Average protein intake for adults is 89.3 g for US men and 65.6 g for women. Compare it with the 0.8 g/kg RDA and the 1.2–1.6 g/kg guideline range.
- [How Much Protein Does Tofu Have? Firm, Silken and Extra-Firm](https://calsa.app/blog/how-much-protein-does-tofu-have/): How much protein does tofu have? 17.3 g per 100 g for raw firm, 6.9–7.4 g for silken. Nine USDA records, with the grams that give 20 g of protein.
- [AI Nutrition Coach Apps: What a Chat Can and Cannot Do](https://calsa.app/blog/nutrition-coach-app/): Is an AI nutrition coach app reliable? ChatGPT hit within 10% of the database for 35% to 48% of foods. See what a chat does well and how to test one.
- [High Protein Breakfast: Foods, Swaps and Plates That Reach 30 g](https://calsa.app/blog/high-protein-breakfast/): High protein breakfast foods and swaps in grams: a yogurt-granola bowl has 36.4 g of protein against 16.3 g for granola and milk at the same calories.
- [TDEE Calculator With Body Fat: The Katch-McArdle Formula](https://calsa.app/blog/katch-mcardle-formula/): A TDEE calculator with body fat uses Katch-McArdle: 370 + 21.6 × lean mass. See worked examples, three body fat levels and the error in the input.
- [NHS Calorie Deficit Weight Loss Advice, Explained](https://calsa.app/blog/nhs-calorie-deficit/): NHS calorie deficit weight loss advice: cut about 600 kcal a day, aim for 0.5–1 kg a week. See how to work out your own number in the UK.
- [How Long Should You Be in a Calorie Deficit?](https://calsa.app/blog/how-long-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.
- [Can You Lose Weight Without a Calorie Deficit?](https://calsa.app/blog/lose-weight-without-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.
- [High Protein Milk: How Much More Protein You Get](https://calsa.app/blog/high-protein-milk/): 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.
- [High Protein Cheesecake: 14.8 g of Protein per Slice](https://calsa.app/blog/high-protein-cheesecake/): 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.
- [High Protein Breakfast Meal Prep: Three Batches, Counted](https://calsa.app/blog/high-protein-breakfast-meal-prep/): 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.
- [High Protein Lunch Meal Prep: Four Boxes From One Cook](https://calsa.app/blog/high-protein-lunch-meal-prep/): 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.
- [How Many Grams of Protein in an Egg? White, Yolk and Size](https://calsa.app/blog/protein-in-an-egg/): 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.
- [High Protein Tuna Meals Under 500 Calories](https://calsa.app/blog/high-protein-tuna-meals/): 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.
- [High Protein Breakfast Casserole: 21 g a Slice, Counted](https://calsa.app/blog/high-protein-breakfast-casserole/): 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.
- [Macro Counting Apps: What Actually Matters](https://calsa.app/blog/macro-tracking-app/): 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.
- [High Protein Soup: Four Bowls Weighed Ingredient by Ingredient](https://calsa.app/blog/high-protein-soup/): 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.
- [High Protein Zucchini Slice: 19 g a Piece](https://calsa.app/blog/high-protein-zucchini-slice/): 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.
- [High Protein Snacks: Which Ones Reach 10 g in One Portion](https://calsa.app/blog/high-protein-snacks/): High protein snacks in grams: tuna, yogurt, edamame and cottage cheese reach 10 g in one portion, while almonds and peanuts need 41–47 g. USDA data.
- [High Protein Lunch Ideas for Work, Sorted by Your Office](https://calsa.app/blog/high-protein-lunch-for-work/): High protein lunch ideas for work with 30–43 g of protein each, sorted by what your office has: no fridge, a cold source or a microwave.
- [High Protein Muffins: 8.8 g Each, Three Ways](https://calsa.app/blog/high-protein-muffins/): High protein muffins: a batch of 12 blueberry muffins has 8.8 g of protein and 103 kcal each. Banana and egg breakfast versions are weighed too.
- [High Protein Cottage Cheese Recipes With Grams Counted](https://calsa.app/blog/high-protein-cottage-cheese/): High protein cottage cheese recipes from 15.8 g to 61.5 g of protein per serving, with every gram and kcal counted from USDA records.
- [High Protein Crockpot Meals: 4 Slow Cooker Recipes](https://calsa.app/blog/high-protein-slow-cooker-recipes/): High protein crockpot meals: four slow cooker pots with 29–40 g of protein a serving, every ingredient weighed from USDA records, with the math shown.
- [High Protein Dinner Ideas With Every Gram Added Up](https://calsa.app/blog/high-protein-dinner/): High protein dinner ideas: 5 easy plates with 33–41 g of protein and 455–553 kcal, with every ingredient weighed from USDA records.
- [High Protein Chips: How Much Protein Is in 28 g of Each Kind](https://calsa.app/blog/high-protein-chips/): High protein chips compared by the gram: pork skins give 17.4 g of protein in 28 g, Parmesan crisps 10.1 g, potato chips 1.8 g. USDA data.
- [Keto Diet Tracker: Tracking Net Carbs Without Losing the Plot](https://calsa.app/blog/keto-diet-tracker/): A keto diet tracker should show net carbs and fiber. See the macros at 2,000 kcal, a worked day under 50 g carbs and why US and UK labels differ.
- [High Protein Banana Bread: Protein per Slice, Counted](https://calsa.app/blog/high-protein-banana-bread/): High protein banana bread: a USDA slice has 2.6 g. Greek yogurt, an egg, whole-wheat flour and whey powder take a 12-slice loaf to 9.0 g a slice.
- [High Protein Meal Plan for a Week, Counted in Grams](https://calsa.app/blog/high-protein-meal-plan/): A high protein meal plan for a week: 111 g of protein a day on average, every food weighed, with a shopping list and swaps for your body weight.
- [High Protein Low Calorie Breakfast: 5 Plates Under 250 kcal](https://calsa.app/blog/high-protein-low-calorie-breakfast/): High protein low calorie breakfast: five plates with 21–33 g of protein for 147–213 kcal, weighed in grams, and what add-ons cost.
- [How Much Protein Can Your Body Absorb at Once?](https://calsa.app/blog/how-much-protein-body-absorbs/): How much protein can your body absorb at once? No ceiling was found at 100 g, while per-meal targets run 20–40 g. See the research and a table by weight.
- [High Protein Breakfast Burrito: 32–39 g in Three Builds](https://calsa.app/blog/high-protein-breakfast-burrito/): High protein breakfast burrito with 32–39 g of protein: classic, lean and tofu builds weighed in grams, plus how to freeze and reheat them.
- [High Protein Nuts: Protein per 28 g From USDA Data](https://calsa.app/blog/high-protein-nuts/): High protein nuts ranked by USDA data: peanuts give 6.5 g of protein per 28 g, almonds 6.0 g. See protein per calorie and how to use them.
- [High Protein Egg Bites: Grams per Bite With Cottage Cheese](https://calsa.app/blog/high-protein-egg-bites/): High protein egg bites: a bite with eggs, cottage cheese and cheddar has 8.4 g of protein. Swap in egg whites for 8.7 g in 83 kcal, with USDA numbers.
- [What to Eat in a Calorie Deficit: Foods That Fill You Up](https://calsa.app/blog/calorie-deficit-foods/): Calorie deficit foods that fill you up: 100 kcal of boiled potato weighs 115 g, almonds 17 g. See grams, calories and protein for 24 foods.
- [Calorie Deficit Meal Plan: 7 Days at 1,600 Calories](https://calsa.app/blog/calorie-deficit-meal-plan/): A calorie deficit meal plan for 7 days: about 1,600 kcal and 105–127 g of protein a day, every food in grams, plus a table to adjust it.
- [High Protein Grocery List: A Week for 84 g a Day](https://calsa.app/blog/high-protein-grocery-list/): A high protein grocery list from USDA data: eight staples give 603 g of protein for the week, or 86 g a day, with amounts to buy and a label check.
- [High Protein Pizza: Base, Toppings and Grams per Slice](https://calsa.app/blog/high-protein-pizza/): High protein pizza: a yogurt-dough pie with chicken and mozzarella gives 13.5 g a quarter for 180 kcal; a frozen thin slice gives 8.2 g for 181 kcal.
- [How to Start a Calorie Deficit as a Beginner](https://calsa.app/blog/calorie-deficit-for-beginners/): How to do a calorie deficit as a beginner: eat 250–500 kcal below maintenance, weigh your food and judge by weekly averages. Table by maintenance.
- [Low Calorie High Protein Meals With Every Gram Counted](https://calsa.app/blog/low-calorie-high-protein-meals/): Low calorie high protein meals with grams worked out: six meals of 30–42 g protein for 258–448 kcal, each ingredient from USDA records.
- [High Protein Cookies: 7.8 g Each From One Batch](https://calsa.app/blog/high-protein-cookies/): High protein cookies: this batch of 12 has 7.8 g of protein and 119 kcal per cookie. See the grams, what the powder adds and how to log them.
- [High Protein Low Calorie Foods Ranked by Grams per 100 kcal](https://calsa.app/blog/high-protein-low-calorie-foods/): High protein low calorie foods ranked by protein per 100 kcal: cod and shrimp give 24 g, chicken 19 g, lentils 8 g. USDA data with portions in grams.
- [High Protein Meal Delivery: What to Check Before You Order](https://calsa.app/blog/high-protein-meal-delivery/): High protein meal delivery checks: 30 g of protein a portion, 25% of calories from protein, sodium. See what menus must show in the US and England.
- [How to Count Macros for Weight Loss](https://calsa.app/blog/count-macros-for-weight-loss/): How to count macros for weight loss: set calories, then protein at 1.2–1.6 g/kg, fat at 20–35% and carbs last. See the math for 1,800 kcal.
- [How to Calculate Your Protein Intake in Three Steps](https://calsa.app/blog/how-to-calculate-protein-intake/): How to calculate protein intake: multiply weight in kg by 1.2–1.6 g. Examples by pounds, the weight to use, percent of calories and food-by-food math.
- [High Protein Waffles: 16.9 g of Protein in Each Waffle](https://calsa.app/blog/high-protein-waffles/): High protein waffles: one waffle has 16.9 g of protein and 213 kcal, against 5.9 g for a plain one. See the grams, swaps and a no-powder batch.
- [High Protein Salad: Three Recipes With 30+ Grams](https://calsa.app/blog/high-protein-salad/): High protein salad recipes with 32–38 g of protein per bowl, built from USDA records with grams. See which toppings give the most protein per calorie.
- [How Many Calories Should I Eat a Day by Age?](https://calsa.app/blog/calories-by-age/): How many calories should I eat a day by age? Adults need 1,600–2,400 kcal (women) or 2,000–3,000 kcal (men). See the table by age and activity.
- [High Protein Chia Pudding: Grams, kcal and kJ](https://calsa.app/blog/high-protein-chia-pudding/): High protein chia pudding: plain has 11.8 g of protein, Greek yogurt takes it to 22.1 g, whey to 36.8 g. See kcal and kJ for each build.
- [High Protein Foods for Weight Gain: Protein and Calories](https://calsa.app/blog/high-protein-foods-for-weight-gain/): High protein foods for weight gain, from USDA data: peanut butter, lentils, ground beef, eggs and milk, with protein, kcal and 300 to 500 kcal add-ons.
- [High Protein Peanut Butter: What a Spoonful Really Has](https://calsa.app/blog/high-protein-peanut-butter/): High protein peanut butter: regular has 7.7 g of protein in 2 tbsp, under the 10 g a US label needs. See how powdered peanut flour reaches 16.7 g.
- [The 2025–2030 Dietary Guidelines on Protein Intake](https://calsa.app/blog/dietary-guidelines-protein-intake/): The 2025–2030 Dietary Guidelines set protein intake at 1.2–1.6 g per kg a day, or 84–112 g at 70 kg. See what changed since 2020 and how it looks in food.
- [High Protein Pasta Salad: 26 g per Serving With Chicken](https://calsa.app/blog/high-protein-pasta-salad/): High protein pasta salad with chicken has 26.2 g of protein a serving, against 6.9 g without an add-in. Six versions summed from USDA records.
- [High Protein Breakfast for Weight Loss](https://calsa.app/blog/high-protein-breakfast-for-weight-loss/): A high protein breakfast for weight loss: five breakfasts with 26–28 g of protein for 265–409 kcal, plus what trials say about eating breakfast at all.
- [How Many Calories Should Breakfast Be?](https://calsa.app/blog/how-many-calories-should-breakfast-be/): How many calories should breakfast be? About 400, or 20–25% of your day. See four breakfasts built from USDA records, from 300 to 600 kcal.
- [Calorie Deficit and Working Out: How to Combine Them](https://calsa.app/blog/calorie-deficit-and-exercise/): 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.
- [High Protein Foods: Ranked per 100 g and per 100 Calories](https://calsa.app/blog/high-protein-foods/): 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.
- [Can You Build Muscle in a Calorie Deficit?](https://calsa.app/blog/build-muscle-in-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.
- [High Protein Ice Cream: Grams per Scoop and 3 Recipes](https://calsa.app/blog/high-protein-ice-cream/): 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.
- [1000 Calories a Day: Why It Is Too Low for Most Adults](https://calsa.app/blog/1000-calories-a-day/): 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.
- [High Protein Vegetarian Foods, Ranked by Calories per 20 g](https://calsa.app/blog/high-protein-vegetarian-foods/): 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.
- [Daily Protein Intake for Women: How Many Grams a Day?](https://calsa.app/blog/daily-protein-intake-for-women/): 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.
- [Is 1200 Calories Enough? Who It Fits and Who Needs More](https://calsa.app/blog/is-1200-calories-enough/): 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.
- [High Protein Low Carb Breakfast: Five Ideas With Under 15 g of Carbs](https://calsa.app/blog/high-protein-low-carb-breakfast/): 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.
- [How Much Protein Should I Eat to Lose Weight?](https://calsa.app/blog/how-much-protein-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.
- [High Protein Chicken Recipes With the Grams Worked Out](https://calsa.app/blog/high-protein-chicken-recipes/): 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.
- [Calorie Deficit Diet: How to Build One Around Food You Like](https://calsa.app/blog/calorie-deficit-diet/): 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.
- [High Protein Yogurt: Greek, Skyr and Regular Compared](https://calsa.app/blog/high-protein-yogurt/): High protein yogurt compared: Greek and skyr give about 10 g of protein per 100 g, regular yogurt 4 g. See 20 g of protein in grams and calories.
- [High Protein Low Carb Diet: How to Set It Up Safely](https://calsa.app/blog/high-protein-low-carb-diet/): A high protein low carb diet sets protein at 1.2–1.6 g/kg and carbs under 130 g. See the arithmetic for 1,500–2,200 kcal and a full day in grams.
- [High Protein Recipes for Weight Loss](https://calsa.app/blog/high-protein-recipes-for-weight-loss/): High protein recipes for weight loss with every ingredient weighed: five meals with 31–41 g of protein and 294–473 kcal per serving.
- [High Protein Smoothies: Five Recipes With Grams Counted](https://calsa.app/blog/high-protein-smoothies/): High protein smoothies get 25 g or more from yogurt, cottage cheese, tofu or powder. Five recipes with USDA protein and calories, ingredient by ingredient.
- [High Protein Vegan Foods, Ranked by Protein per 100 Calories](https://calsa.app/blog/high-protein-vegan-foods/): High protein vegan foods ranked by protein per 100 kcal: firm tofu has 21.8 g in half a cup (181 kcal). See 14 foods with grams, portions and calories.
- [High Protein Lunch Ideas With 30 to 45 Grams of Protein](https://calsa.app/blog/high-protein-lunch-ideas/): Seven high protein lunch ideas with grams counted: a chicken rice bowl has 45.0 g of protein, a cottage cheese plate 32.8 g. See every ingredient.
- [High Protein Low Carb Snacks: Ten Options in Grams](https://calsa.app/blog/high-protein-low-carb-snacks/): High protein low carb snacks give 10 g of protein or more with 8 g of carbs or less. Ten snacks from USDA records, from tuna to eggs, with grams.
- [High Protein Fast Food Orders, Ranked per 100 Calories](https://calsa.app/blog/high-protein-fast-food/): Chick-fil-A grilled nuggets give 25 g of protein for 130 kcal. High protein fast food from four chains, ranked by protein per 100 calories.
- [High Protein Vegan Meals: Five Plates, Counted in Grams](https://calsa.app/blog/high-protein-vegan-meals/): High protein vegan meals with 28.6–35.3 g of protein each: five plates with every ingredient weighed, plus a day that adds up to 86.7 g.
- [Food Tracker Template for Calories and Macros](https://calsa.app/blog/food-tracker-template/): Copy this food tracker template for calories and macros: a log with total, target and left rows, plus a sample day of 1,875 kcal and 118.8 g protein.
- [High Protein Vegan Breakfast: Five Ideas With 20 g or More](https://calsa.app/blog/high-protein-vegan-breakfast/): A high protein vegan breakfast needs 20 g or more: five ideas with 21.5–34.7 g of protein for 364–549 kcal, plus how to lift a bowl of oats.
- [How Much Protein per Day Should a Woman Eat to Lose Weight?](https://calsa.app/blog/protein-to-lose-weight-for-women/): How much protein per day to lose weight for a woman? 1.2–1.6 g per kg, or 78–104 g at 65 kg. See calorie shares and a worked 1,540 kcal day.
- [High Protein Low Fat Foods Compared by the Gram](https://calsa.app/blog/high-protein-low-fat-foods/): 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.
- [How to Track Macros, Step by Step](https://calsa.app/blog/how-to-track-macros/): 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.
- [High Protein Alfredo Sauce: 27.6 g of Protein per Serving](https://calsa.app/blog/high-protein-alfredo-sauce/): 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.
- [High Protein Low Carb Foods: What 30 g of Protein Costs](https://calsa.app/blog/high-protein-low-carb-foods/): 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.
- [What Should My Macros Be? Grams by Weight and Calories](https://calsa.app/blog/what-should-my-macros-be/): 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.
- [High Protein Mac and Cheese: Grams per Serving by Recipe](https://calsa.app/blog/high-protein-mac-and-cheese/): 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.
- [1500 Calories a Day: Who It Fits and What It Looks Like](https://calsa.app/blog/1500-calories-a-day/): 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.
- [Atkins vs Calorie Counting Diet: What the Trials Show](https://calsa.app/blog/calorie-counting-vs-low-carb/): 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.
- [High Protein Low Carb Meals: Six Plates in Grams](https://calsa.app/blog/high-protein-low-carb-meals/): 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.
- [Tirzepatide Protein Intake Calculator: How to Work Out Your Grams](https://calsa.app/blog/protein-on-glp-1/): 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.
- [How Much Protein Should I Eat a Day?](https://calsa.app/blog/how-much-protein-should-i-eat/): 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.
- [High Protein Vegetarian Meals With the Grams Worked Out](https://calsa.app/blog/high-protein-vegetarian-meals/): 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.
- [How Many Calories per Day Do You Need?](https://calsa.app/blog/how-many-calories-per-day/): 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.
- [Calorie Deficit Breakfast Ideas](https://calsa.app/blog/calorie-deficit-breakfast/): 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.
- [Calorie Deficit Meals for Beginners](https://calsa.app/blog/calorie-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.
- [High Protein Fish and Seafood: Grams per Serving](https://calsa.app/blog/high-protein-fish/): 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.
- [High Protein Pancakes: 4 Recipes With the Grams Counted](https://calsa.app/blog/high-protein-pancakes/): 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.
- [1000 Calorie Deficit: Is It Too Much?](https://calsa.app/blog/1000-calorie-deficit/): 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.
- [Does a Calorie Deficit Make You Tired? What Is Normal](https://calsa.app/blog/calorie-deficit-side-effects/): 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.
- [Calorie Counter Apps in the UK: What to Look For](https://calsa.app/blog/calorie-counter-app-uk/): 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.
- [Calorie Deficit Lunch Ideas for Work](https://calsa.app/blog/calorie-deficit-lunch-ideas/): 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.
- [Calorie Deficit Meal Prep for a Week](https://calsa.app/blog/calorie-deficit-meal-prep/): 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.
- [A 500-Calorie Deficit: What It Does in a Week and a Month](https://calsa.app/blog/500-calorie-deficit/): 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.
- [Calorie Deficit to Lose 2 Pounds a Week: The Upper Limit](https://calsa.app/blog/calorie-deficit-2-pounds-a-week/): 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.
- [BMR vs TDEE: What Each Number Means](https://calsa.app/blog/bmr-vs-tdee/): BMR vs TDEE: BMR is the energy you burn at rest (1,395 kcal in our example), TDEE the whole day (2,103–2,642 kcal). See the gap and which one to eat.
- [Can You Gain Weight in a Calorie Deficit?](https://calsa.app/blog/gain-weight-in-calorie-deficit/): Can you gain weight in a calorie deficit? On the scale yes, as fat no. A kg of body weight is about 7,700 kcal, so one-day jumps are water or food.
- [How Many Calories Should I Eat to Lose Weight?](https://calsa.app/blog/how-many-calories-to-lose-weight/): How many calories should I eat to lose weight? Maintenance minus 550 kcal for a 0.5 kg pace. See a table for four adults and where the floor takes over.
- [How to Calculate My TDEE by Hand, Step by Step](https://calsa.app/blog/how-to-calculate-tdee/): How to calculate my TDEE: put age, height and weight in the NASEM 2023 equation. A 36-year-old woman at 69.9 kg gets 2,278 kcal. Steps and a log check.
- [Mifflin-St Jeor BMR Calculator Formula vs Harris-Benedict](https://calsa.app/blog/mifflin-st-jeor-equation/): The Mifflin-St Jeor BMR calculator formula is 10 × kg + 6.25 × cm − 5 × age, then +5 (men) or −161 (women). See it side by side with Harris-Benedict.
- [How Many Calories Should a Woman Eat a Day?](https://calsa.app/blog/calories-a-woman-should-eat/): How many calories should a woman eat a day? About 2,000 kcal per the NHS; US adult women range from 1,737 to 2,683 kcal by age and activity.
- [How Much of a Calorie Deficit to Lose Weight?](https://calsa.app/blog/calorie-deficit-to-lose-weight/): How much of a calorie deficit to lose weight? 275 to 550 kcal a day suits most adults. See the safe limits, a table by maintenance and when to adjust.
- [Calorie Counting vs Intuitive Eating Diet: Which Fits You?](https://calsa.app/blog/calorie-counting-vs-intuitive-eating/): Calorie counting vs intuitive eating diet: counting is linked to weight lost, intuitive eating to fewer eating problems in 97 studies. See who fits.
- [Calorie Deficit Snacks Under 200 Calories](https://calsa.app/blog/calorie-deficit-snacks/): Calorie deficit snacks under 200 calories: 14 options from 49 to 188 kcal with portions in grams, plus six pairs and the foods that creep past 200.
- [How to Keep a Food Journal You Will Actually Read Back](https://calsa.app/blog/food-journal/): A food journal that works has five columns: time, food, grams, calories, a note. See a filled page and a 3-question weekly read-back.
- [How Many Calories Do You Burn Sleeping?](https://calsa.app/blog/calories-burned-sleeping/): How many calories do you burn sleeping? About 560 kcal in 8 hours at 70 kg, or 1 kcal per kg an hour. See a table for three body weights.
- [Eating Fast Food in a Calorie Deficit](https://calsa.app/blog/calorie-deficit-fast-food/): Calorie deficit fast food counted from the chains' own menus: ten McDonald's and Chick-fil-A meals at 200–900 kcal and four Chipotle bowls at 355–905 kcal.
- [Most Accurate TDEE Calculator? How Far Off They Still Are](https://calsa.app/blog/how-accurate-are-tdee-calculators/): The most accurate TDEE calculator still misses by 246 kcal (women) or 339 kcal (men) a day. See the error ranges and how to correct yours.
- [How Many Calories Should I Burn a Day?](https://calsa.app/blog/calories-to-burn-a-day/): How many calories should I burn a day? No target exists: guidelines say 150 minutes a week, about 95 kcal a day for a 70 kg walker. See the table.
- [How Many Calories Does 10,000 Steps Burn?](https://calsa.app/blog/10000-steps-calories/): How many calories does 10,000 steps burn? About 390 kcal for a 70 kg adult at 3 mph, 288 of them beyond rest. See the table by weight and pace.
- [Average Calories per Day: What Adults Eat and Burn](https://calsa.app/blog/average-calories-per-day/): Average calories per day: US men eat 2,330 kcal and women 1,760, yet adults burn about 2,437 kcal. See UK, Canada and Australia data and why they differ.
- [Does Calorie Counting Work? The Diet Study Evidence](https://calsa.app/blog/does-calorie-counting-work/): Calorie counting diet study evidence: a review of 22 studies tied self-monitoring to weight loss and rated the proof weak. See what the trials add.
- [How to Be in a Calorie Deficit Without Counting Calories](https://calsa.app/blog/calorie-deficit-without-counting-calories/): How to be in a calorie deficit without counting calories: choose lighter foods, serve once, watch the trend. 200 kcal is 588 g of broccoli.
- [How Many Calories Do You Burn Walking a Mile?](https://calsa.app/blog/calories-burned-walking-a-mile/): How many calories do you burn walking a mile? About 89 kcal at 70 kg and 3 mph, 65 above resting. See a chart by pace and body weight.
- [How Many Calories to Maintain Weight? Find Your Number](https://calsa.app/blog/maintenance-calories/): How many calories to maintain weight? About 2,000 kcal for women and 2,500 for men, or work out yours with the 2023 NASEM equation. Step-by-step.
- [Free Calorie Counter Apps: What the Free Version Leaves Out](https://calsa.app/blog/free-calorie-counter-app/): Free calorie counter app: 10 of 15 trackers have a free tier. See what it leaves out and test any app in ten minutes with USDA food numbers.
- [Walking Apps for Weight Loss: What Step Counts Can and Cannot Tell You](https://calsa.app/blog/walking-app-for-weight-loss/): What a walking app for weight loss can do: count steps well, calories badly. See 10,000 steps at three weights and a seven-point checklist.
- [Food Journal Apps: Words, Photos or Numbers?](https://calsa.app/blog/food-journal-apps/): Food journal apps log by words, photos or numbers. One breakfast came to 321, 458 or 541 kcal on grams alone. Plus a paper template and a checklist.
- [Sedentary Activity Factor 1.2: Is This TDEE Multiplier Right?](https://calsa.app/blog/tdee-activity-multipliers/): The sedentary activity factor of 1.2 in a TDEE multiplier sits below measured sedentary adults (PAL 1.4–1.7). See the numbers, the gap in kcal and a fix.
- [How to Weigh Food for Macros and Calorie Counting](https://calsa.app/blog/how-to-weigh-food/): 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.
- [How to Calculate a Calorie Deficit](https://calsa.app/blog/how-to-calculate-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.
- [Calories Burned Walking: Per Mile, per Hour and per Step](https://calsa.app/blog/calories-burned-walking/): 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.
- [1 Tablespoon Olive Oil Calories: 119, and Why Oil Is the Easiest Number to Miss](https://calsa.app/blog/olive-oil-calories-tablespoon/): 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.
- [A Calorie Counting Grocery List That Makes Logging Easier](https://calsa.app/blog/calorie-counting-grocery-list/): 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.
- [How Many Calories Is a Banana? By Size and Ripeness](https://calsa.app/blog/how-many-calories-is-a-banana/): 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.
- [How Many Calories Does Weight Lifting Burn?](https://calsa.app/blog/calories-burned-weight-lifting/): 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.
- [What Is TDEE? Total Daily Energy Expenditure Explained](https://calsa.app/blog/what-is-tdee/): 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.
- [How Many Calories Is a Pound of Body Fat? Why 3,500 Misleads](https://calsa.app/blog/how-many-calories-is-a-pound/): 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.
- [Free 7-Day Food Diary PDF: Fill It In for Your GP or Dietitian](https://calsa.app/blog/7-day-food-diary/): 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.
- [GLP-1 Diet Recipes: Small Meals That Still Carry Protein](https://calsa.app/blog/glp-1-diet-recipes/): 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.
- [Calorie Counter Watch: Can It Count What You Eat?](https://calsa.app/blog/calorie-counter-watch/): 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.
- [Calorie Counting Breakfast Ideas With the Numbers Worked Out](https://calsa.app/blog/calorie-counting-breakfast-ideas/): Calorie counting breakfast ideas from 252 to 347 kcal, worked out in grams from USDA records. Five breakfasts, with protein and one 249 kcal swing.
- [Does Apple Health Have a Food Tracker?](https://calsa.app/blog/apple-health-food-tracking/): Does Apple Health have a food tracker? No. It can store 39 kinds of nutrition data that apps write, plus values you type. See what Apple's pages say.
- [How Many Calories Does Sex Burn?](https://calsa.app/blog/calories-burned-during-sex/): How many calories does sex burn? About 85 kcal in a 25-minute session, 101 for men and 69 for women, in a study of 21 couples. See the data.
- [Calories per Egg: By Size and Cooking Method](https://calsa.app/blog/calories-per-egg/): Calories per egg: a large egg has about 72 kcal, a small 54 and a jumbo 90. See the USDA table by size and for boiled, fried and scrambled.
- [Calorie Tracker Spreadsheet: Build One in Google Sheets](https://calsa.app/blog/calorie-tracker-spreadsheet/): Build a calorie tracker spreadsheet in Google Sheets with a Foods tab, an XLOOKUP log and SUMIFS daily totals. A sample day of 10 foods totals 1,436 kcal.
- [How Many Kilojoules per Day Do You Need?](https://calsa.app/blog/how-many-kilojoules-per-day/): How many kilojoules per day? A 35-year-old woman needs about 8,700–10,950 kJ and a man 11,130–14,270 kJ by activity. See why 8,700 kJ isn't a target.
- [Protein Calories per Gram: 4 kcal, Plus Carbs and Fat](https://calsa.app/blog/calories-per-gram-protein-carbs-fat/): Protein has 4 calories per gram, carbs 4 and fat 9. See a gram-to-calorie table and why food records differ from the 4-9-4 sum by up to 22%.
- [Calorie Deficit Dinner Ideas](https://calsa.app/blog/calorie-deficit-dinner-ideas/): Calorie deficit dinner ideas with every gram shown: four dinners at 474–530 kcal, a protein swap table and a 525–700 kcal dinner budget.
- [Recipe Calorie Counter: How to Count Calories in a Homemade Recipe](https://calsa.app/blog/recipe-calorie-counter/): Recipe calorie counter by hand: weigh each ingredient raw, add the calories, weigh the pot, divide by your bowl. Worked stew: 1,451 kcal pot, 311 kcal bowl.
- [Food Diary Template: A Layout to Copy, Print and Fill In](https://calsa.app/blog/food-diary-template/): Copy this food diary template: five columns, a sample day in grams and kcal, and how long to keep it. One cup of rice is 205 kcal cooked, 675 kcal raw.
- [What Is a Calorie Deficit?](https://calsa.app/blog/what-is-a-calorie-deficit/): What is calorie deficit? Eating fewer calories than you use. Weight-loss programs start near 500 kcal a day. See the math and the foods.
- [How to Choose a Calorie Counter App](https://calsa.app/blog/choosing-a-calorie-counter-app/): Choosing a calorie counter app? Run 10 checks in 15 minutes: source of each number, grams, label error, speed, a 1,000 kcal goal test and breaks.
- [AI Calorie Counters: How Photo Estimates Work and What to Check](https://calsa.app/blog/ai-calorie-counter/): A calorie counter AI turns a photo into calories, with 24% to 36% average error in tests. See how it works, what it misses and how to cut the error.
- [Restaurant Menu Calorie Counter: How to Count Calories Eating Out](https://calsa.app/blog/how-to-count-calories-eating-out/): A restaurant menu calorie counter should use published numbers first, then gram estimates. Size gaps and unlisted extras, like 119 kcal of oil, are the misses.
- [Calories to Joules: How to Read an Australian Label](https://calsa.app/blog/calories-to-kilojoules/): Calories to joules: 1 food Calorie is 4,184 joules, or 4.184 kJ. See how to convert kJ to calories and read an Australian nutrition panel.
- [How Many Calories Do I Burn a Day?](https://calsa.app/blog/how-many-calories-do-i-burn/): How many calories do I burn a day? About 2,437 kcal on average. See the 2023 table for women and men by activity level, plus an equation to try.
- [How to Track Calories: A Method That Survives a Busy Week](https://calsa.app/blog/how-to-track-calories/): How to track calories: weigh the few foods that carry most of them. 10 g of olive oil is 88 kcal and 10 g of cooked rice is 13 kcal, so start with oil.
- [How Accurate Is Apple Watch Calorie Burn?](https://calsa.app/blog/apple-watch-calories-accuracy/): How accurate is Apple Watch calories? Lab tests find 14.7–24.9% variation on the Apple Watch 6 and error above 20% on every wrist device tested.
- [How Much Should I Weigh for My Height? Chart and Usual Range](https://calsa.app/blog/how-much-should-i-weigh/): How much should I weigh? For adults the usual range is a BMI of 18.5 to 24.9, the same for women and men. See it for every height from 4'10" to 6'6".