Greg, Cal Clark team
7 min read
How Many Calories Should I Eat a Day? Work Out Your Number
How many calories should you eat a day? About 2,000 for women and 2,500 for men on average. Work out your own number from age, size and activity.
Blog
Simple guides to eating for your goal.
Calories, protein and everyday meals, explained in plain words.
8 min read
Calorie Deficit Diet Plan: A 7-Day Plan With Calories
A calorie deficit diet plan starts with your own target. Get the number, then use a 7-day plan with calories and protein for every meal.
7 min read
How Many Calories in an Egg? Raw, Boiled and Fried
How many calories in an egg? A large one has about 72 kcal and 6.3 g of protein. See calories by size, boiled or fried, and white versus yolk.
6 min read
High Protein Breakfast: 6 Ideas With 26 to 42 g Protein
A protein-rich breakfast has about 20 to 40 g of protein. Six breakfasts with grams of protein and calories, quick and cooked, dairy-free and egg-free.
7 min read
High Protein Foods: Grams per 100 g and per 100 kcal
The best high protein foods are tuna, chicken breast, Greek yogurt, cottage cheese and lean meat. See grams of protein per 100 g and per 100 kcal for 11 foods.
6 min read
High Protein Meals to Lose Weight: 9 Plates With Numbers
Build high protein meals to lose weight with a 3-step plate. Nine plates with grams of protein and calories, plus a sample day of about 115 g of protein.
10 min read
How Many Calories Should I Eat to Gain Muscle? Your Numbers
Eat about 10-20% above your maintenance calories and gain 0.25-0.5% of body weight a week. How many calories you should eat to gain muscle, with examples.
7 min read
How to Lose Belly Fat: What Works and What Doesn't
You cannot burn fat from your belly alone. How to lose belly fat with a calorie deficit, protein, strength training and cardio, and how to measure it.
8 min read
How to Track Calories: A Simple Routine for Beginners
Track calories by logging each meal as you eat it, using a photo, a barcode or a search, and weighing the foods that are easy to misjudge. A week-one routine.
7 min read
What Is TDEE? How to Calculate Yours Step by Step
TDEE is the calories you burn in a day, resting energy plus movement. Calculate your TDEE by hand in two steps, with worked examples and a way to check it.
8 min read
How to Count Calories Without Weighing Everything
You can track calories without a food scale. Measure the few foods that swing your total, use labels and units for the rest, and watch your weight trend.
8 min read
Why You Stopped Losing Weight (and What to Change)
Stopped losing weight? Check scale noise first, then portions that crept up, then a calorie target that no longer fits your lighter body, in that order.
10 min read
What Is a Calorie Deficit, and How Big Should Yours Be?
A calorie deficit means eating less than you burn. How to calculate yours, how big to make it, and how to keep muscle while the weight comes off.
6 min read
How Accurate Is Counting Calories From a Photo?
Photo calorie estimates miss most on oil, sauces and portion size. A short note with the photo adds what the camera cannot see, in the same step as logging.
7 min read
How Much Protein Do You Need per Day?
Most adults need at least 0.83 g of protein per kg of body weight a day. If you exercise or build muscle, 1.4 to 2.0 g. For a 70 kg adult that is 58 to 140 g.
8 min read
How Many Calories Should I Eat to Lose Weight?
Estimate the calories you burn, eat about 500 kcal a day less, and update the number as you lose weight. Two worked examples and the research behind it.