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Calorie tracking, explained.
Short answers first. Every fact links to its source.
01
How many calories should I eat a day?
Work out your daily calories in two steps: your resting energy (Mifflin-St Jeor), then an activity multiplier. Worked examples included.
02How many calories are in a gram of protein, carbs and fat?
Protein and carbs have 4 kcal per gram, fat has 9, alcohol has 7. How to turn any label's macros into calories.
03How accurate are calorie counts?
Food labels, self-reports and photo-based apps all carry error. What the research says, and why steady tracking still works.
04How do I estimate portion sizes without a scale?
Use your hand: an open palm is about 3 oz of cooked meat, a fist about 1 cup of raw vegetables, a thumb about 2 tablespoons of spread.
05How do I count calories from a photo of my meal?
Take one photo; a photo calorie app names each food, estimates the portion and adds up calories and macros. How it works and how to get better results.