Nutrition (97)
Protein, carbs, fats, meal timing and simple eating that you can keep up.
How many calories you need: a three-step calculation
A formula for daily expenditure, how to adjust it by what the scale does, and why apps are often 300 calories off.
2 min read
How to read a food label
What "light", "no added sugar" and "high protein" really mean, how to compare products per 100 g, and three tricks manufacturers use to hide calories.
2 min read
Peach Calories and Protein: How It Actually Fits Into Your Diet
Exact numbers for peaches — calories, protein and sugar per 100 g and per fruit, fresh vs canned vs dried, and how to fit them into a cutting diet.
5 min read
How Many Calories and How Much Protein Are in Plums, and How They Fit Into a Diet
Exact numbers for fresh plums and prunes — calories, protein, fiber and sorbitol — plus how to fit them into a deficit, training days and daily intake.
5 min read
Kiwi: Calories, Protein and How It Fits Into a Diet
Exact calorie, protein and fiber numbers for kiwi, plus three sample meals and how much of it you can realistically eat while cutting.
5 min read
Raspberries: calories, protein, and how they fit into your diet
Exact calorie, protein and fiber numbers for raspberries, plus real meal combinations and how much room they take in a cutting budget.
5 min read
Strawberries: Calories, Protein and How They Fit Into a Diet
Exact calories, protein and fibre in 100 g of strawberries, realistic portion sizes, and how to fit them into a cut or a bulk without wrecking your daily numbers.
5 min read
Pineapple: How Many Calories and How Much Protein, and Where It Fits in a Diet
Exact calories, protein and sugar in pineapple per 100 g and per portion, how fresh, canned, dried and juice differ, and how to fit it into a cut.
5 min read
Mandarin Calories and Protein: The Numbers and How They Fit a Diet
Exact numbers for mandarins - calories, protein, fibre and sugar per piece - plus how to fit them into a calorie deficit and around your training.
5 min read
Pear: Calories, Protein and How It Fits Into Your Diet
Exact calories, protein and fiber in a pear per 100 g and per piece, plus how to fit it into a cutting diet without blowing your calorie budget.
5 min read
Orange Calories and Protein, and How It Fits Into Your Diet
Exact calorie, protein, fibre and sugar numbers for oranges, plus concrete examples of how to fit them into a cut, a bulk, or your pre-workout meal.
5 min read
Melon: Calories, Protein, and How It Fits Into Your Diet
Exact numbers for melon - calories, protein and sugar per 100 g and per portion, plus how to fit it into a cut, around training, and when to limit it.
5 min read
Watermelon: how many calories and how much protein it really has, and how it fits your diet
The actual numbers for watermelon - calories, protein and sugar per 100 g and per real portion, plus how to fit it into a deficit and a training day.
5 min read
Grapes: Calories, Protein, and How They Fit Into Your Diet
Exact numbers for grapes: calories, sugar and protein per 100 grams, how many berries that is, and how to fit them in without blowing your calorie target.
5 min read
Dates: How Many Calories and How Much Protein They Actually Have
Exact calorie, protein, fibre and sugar numbers for dates, plus how many fit into a cutting diet, how to use them around training, and when to see a doctor.
5 min read
Figs: Calories, Protein, and How They Fit Into Your Diet
Exact calorie and protein numbers for fresh and dried figs, realistic portion sizes, and how to fit them into a cut or a pre-workout meal.
5 min read
Raisins: How Many Calories and How Much Protein, and Where They Fit in Your Diet
Exact calories, protein and sugar in raisins, what a realistic portion actually looks like, and how to fit them around training without wrecking your daily intake.
5 min read
Peanuts: Calories, Protein, and How They Fit Into Your Diet
Exact calorie and protein numbers for peanuts and peanut butter, realistic portion sizes, and how to fit them into a cut or a bulk without overshooting.
5 min read
How Many Calories and How Much Protein Is in Chocolate, and How It Fits Into a Diet
Exact calories and protein in milk, dark and white chocolate, what a realistic portion looks like, and how to fit it into your daily intake.
5 min read
Ice cream calories and protein, and how it fits into a diet
Real numbers for calories and protein in ice cream, what a single scoop actually costs, and how to fit it into a weekly eating plan without guessing.
5 min read
Japrak: calories, protein, and how it fits into a diet
Exact calorie and protein numbers per piece and per serving of japrak, plus how to fit stuffed leaves into a cutting or training day.
5 min read
How Many Calories and How Much Protein Is in a Donut, and How It Fits a Diet
Exact calorie, fat and protein numbers for common donuts, plus a concrete plan for fitting one into your daily and weekly intake without stalling progress.
5 min read
Pancakes: Calories, Protein, and How They Fit Into a Diet
Exact calorie and protein numbers for pancakes, how much the toppings really add, and how to fit a serving into your daily intake without wrecking the plan.
5 min read
Moussaka: How Many Calories and How Much Protein, and How It Fits a Diet
Real calorie and protein numbers for a portion of moussaka, how to calculate your own tray, and how to fit it into your daily intake without guessing.
5 min read