Calories and portions
How many calories are in common meals, and how to estimate a plate you did not weigh.
How many calories are in avocado toast?
Bread, avocado, oil and toppings: what each part adds and why café versions run higher.
How-to guideHow to count calories from a photo
How photo-based estimates work, how to take a photo that gives a better estimate, and their limits.
Calorie guideHow many calories are in a poke bowl?
Base, fish, toppings and sauce: how a poke bowl can range from light to very filling.
How-to guideHow to estimate portion sizes without a scale
Hand and plate comparisons for protein, carbs, fats and vegetables you can use anywhere.
Calorie guideHow many calories are in a burger?
Patty, bun, cheese, sauces and sides: what each part adds, from a simple burger to a stacked double.
Calorie guideHow many calories are in a slice of pizza?
Crust, cheese and toppings: typical calories per slice, from thin crust to deep pan.
Calorie guideHow many calories are in sushi?
Nigiri, maki, sashimi and special rolls: typical calories per piece and per roll.
Calorie guideHow many calories are in a banana?
Small, medium and large bananas, plus carbs, fibre and how ripeness changes the taste.
Calorie guideHow many calories are in an egg?
Calories and protein by egg size, yolk versus white, and how cooking method changes the total.
How-to guideEating out: calorie tips for restaurants
How to estimate restaurant meals, spot hidden calories, and order in a way that suits your goals.
Protein, macros and labels
How much protein you may need, how macros add up, and how to read the label on a pack.
How much protein do I need?
The common reference intake, why active people often aim higher, and how to spread protein across the day.
Meal ideasHigh-protein breakfast ideas
Twelve quick breakfasts with roughly 15 to 35 grams of protein, sweet and savoury.
How-to guideHow to read a nutrition label
Serving size, per 100 g, % Daily Value, added sugars and the ingredients list, step by step.
How-to guideHow to track macros: a beginner's guide
Calories per gram, common ranges, a worked example, and how to keep tracking simple.
Protein guideHow much protein is in a chicken breast?
Protein per 100 g raw and cooked, a typical breast, and how it compares with other cuts.
Macros guideWhat are macros? Protein, carbs and fat explained
The three macronutrients, calories per gram, common ranges and how they show up on your plate.
Eating for your goals
Daily calorie needs, sensible weight loss, filling snacks, meal prep and food choices linked to steady energy, clearer skin and hydration.
Foods for steady energy through the day
Why some meals lead to an energy dip, and food habits linked to feeling more even.
Goal guideFoods linked to clearer skin
What research suggests about diet and skin, what is still uncertain, and when to see a dermatologist.
Goal guideCalorie deficit explained
What a deficit is, how maintenance calories are estimated, and how to keep it sustainable.
Goal guideHow much water should I drink a day?
Common guidance on fluid intake, what changes your needs, and simple signs you are drinking enough.
Goal guideHow many calories should I eat a day?
Common reference amounts, how calculators estimate your needs, and how to adjust from real results.
Snack ideasLow-calorie snacks that actually fill you up
Sweet, savoury and protein-rich snack ideas under about 200 calories, with typical estimates.
Goal guideHow to lose weight without counting everything
Sensible, sustainable habits: plate balance, protein, fibre, drinks and simple check-ins. No crash diets.
How-to guideMeal prep for beginners: a simple start
A simple weekly plan, what to cook in batches, safe storage times and how to keep it interesting.