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Guides on calories, weight loss and eating well

Plain-English answers to the questions people ask most, each with the calculator that goes with it.

How to get into a calorie deficit shown with a plate of food and a calorie targetHow to Get Into a Calorie DeficitHow to get into a calorie deficit without starving: find your maintenance calories, pick a safe deficit, plan your meals and adjust. With examples and free tools.Calorie deficit meal plan with breakfast, lunch, dinner and snack optionsCalorie Deficit Meal PlanA simple calorie deficit meal plan: pick one breakfast, lunch, dinner and snack to hit 1,500, 1,800 or 2,000 calories a day. Real foods, no special products.How many calories is a calorie deficit shown as a percentage of daily caloriesHow Many Calories Is a Calorie Deficit?How big should your calorie deficit be? See safe deficit sizes as calories and as a percentage of your TDEE, with a table for common maintenance levels.Calorie deficit vs intermittent fasting compared side by sideCalorie Deficit vs Intermittent FastingCalorie deficit or intermittent fasting for weight loss? What the research says, how each one works, the pros and cons, and how to choose the one that suits you.How to track calories with a food scale, nutrition label and phone appHow to Track CaloriesHow to track calories accurately without obsessing: using a food scale, reading labels in the US, UK, Australia and New Zealand, logging recipes and eating out.Best foods for a calorie deficit including chicken, eggs, Greek yogurt and vegetablesBest Foods for a Calorie DeficitThe best foods for a calorie deficit: high-protein and high-volume foods that keep you full on fewer calories, with calories and protein per serving.Calories in American food including a burger, pizza slice, burrito and friesCalories in Popular American FoodsHow many calories are in a burger, a slice of pizza, a burrito or a latte? See calorie ranges for popular American foods, plus easy swaps that save hundreds.How many calories to eat to lose weight shown on a calorie calculatorHow Many Calories Should I Eat to Lose Weight?A clear guide to setting your calories for weight loss: find your TDEE, pick a safe deficit, and adjust as you go. With examples and a free calculator.TDEE vs BMR explained with a breakdown of daily calorie burnTDEE vs BMR: What's the Difference?BMR is what you burn at rest. TDEE is what you burn in a whole day. Learn the difference, how each is calculated, and which one to plan your eating around.How many steps a day to lose weight with step count and calories burnedHow Many Steps a Day to Lose Weight?How many steps a day help you lose weight, how many calories steps burn at your weight, and simple ways to add more walking without changing your schedule.16:8 intermittent fasting for beginners with an eating window schedule16:8 Intermittent Fasting for BeginnersNew to 16:8 intermittent fasting? Here's how it works, a sample schedule, what to eat and drink, common mistakes, and who should avoid it.How much protein per day shown with eggs, chicken, beans and Greek yogurtHow Much Protein Do You Need a Day?How much protein to eat per day for weight loss, muscle gain and general health, with grams per kg, easy food examples and tips for vegetarians.Not losing weight in a calorie deficit shown with a bathroom scale and food diaryNot Losing Weight in a Calorie Deficit?Eating less but the scale won't move? Here are the most common reasons you're not losing weight in a calorie deficit, and simple fixes for each one.Calories in roti compared with paratha, naan and puri on a plateHow Many Calories in a Roti?A medium roti has about 120 calories. See calories and macros for chapati, paratha, naan and puri, plus how ghee and size change the number.