Blog
Practical guides on calories, macros and staying consistent — from the team behind Cal Crew.
October 12, 2026 · 3 min read · Calories, Weight loss
Basal metabolic rate (BMR): what it is and how to calculate it
BMR is the calories your body burns at complete rest. Calculate yours with the Mifflin-St Jeor formula, see worked examples, and learn what raises or lowers it.
October 12, 2026 · 3 min read · Food calories, Calories
Calories in a banana: small, medium and large
A medium banana has about 105 calories and 27 g of carbs. See calories by size and per 100 g, ripe versus green, and whether bananas fit a weight-loss diet.
October 12, 2026 · 3 min read · Food calories, Calories
Calories in bread: per slice and per 100 g
A slice of white bread has about 75 calories and whole wheat about the same. See calories per slice and per 100 g for white, whole wheat, rye, sourdough and bagels.
October 12, 2026 · 3 min read · Food calories, Calories
Calories in oatmeal: dry oats, cooked and with milk
40 g of dry oats (half a cup) has about 150 calories and 5 g of protein. See calories for oatmeal cooked with water or milk, overnight oats and common toppings.
October 12, 2026 · 3 min read · Food calories, Calories
Calories in pasta: cooked, dry and per serving
100 g of cooked pasta has about 155 calories, while 100 g dry has about 360. See calories per serving and per cup, whole wheat pasta, and what sauces add.
October 12, 2026 · 4 min read · Protein, Food calories
High-protein foods: 25 options ranked with calories
A table of 25 high-protein foods with protein and calories per 100 g, from chicken breast and tuna to lentils and tofu, plus the best choices per calorie.
October 6, 2026 · 2 min read · Habits, Calorie tracking app
Calorie counting with friends: what to try if you keep quitting
Most people stop tracking calories within a few weeks. Here is why tracking with friends is easier to stick with, and how to set up a group in 5 steps.
October 6, 2026 · 3 min read · Weight loss, Calories
Calorie deficit explained: how to calculate yours
A calorie deficit means eating less than you burn. Here is how to calculate it, how much weight each deficit size loses per week, the safe limits and 5 common mistakes.
October 6, 2026 · 2 min read · Food calories, Calories, Protein
Calories in an egg: boiled, fried and scrambled
One large egg has about 72 calories and 6 grams of protein. See calories and protein for boiled, fried and scrambled eggs, omelets, egg whites and yolks.
October 6, 2026 · 3 min read · Food calories, Calories, Protein
Calories in chicken breast: per 100 g, raw and cooked
100 g of cooked, skinless chicken breast has 165 calories and 31 g of protein. See raw, grilled, skin-on and thigh values, plus calories per serving.
October 6, 2026 · 2 min read · Food calories, Calories
Calories in rice: per cup, per 100 g and per serving
One cup of cooked white rice has about 205 calories. See calories for white, brown, buttered rice and bulgur per cup and per 100 g, plus what changes the number.
October 6, 2026 · 3 min read · Calorie tracking app, Calories
Counting calories from a photo: how it works and how accurate it is
How AI estimates calories and macros from a picture of your plate, where it gets things wrong, and 6 ways to take photos that give you a better estimate.
October 6, 2026 · 2 min read · Habits, Weight loss
How many calories does 10,000 steps burn?
10,000 steps burns roughly 300–550 calories depending on body weight. See a table by weight, how far and how long it is, and what steps really do for weight loss.
October 6, 2026 · 3 min read · Calories, Weight loss
How many calories should I eat a day? A 3-step calculation
Work out your daily calorie needs with the Mifflin-St Jeor equation: resting metabolism, activity multiplier, then an adjustment for your goal. With worked examples.
October 6, 2026 · 2 min read · Protein, Macros
How much protein do I need per day?
Daily protein needs depend on body weight and goal: 0.8 g per kg as a minimum, 1.2–2.0 g per kg when losing weight or training. With a table and a food list.
October 6, 2026 · 2 min read · Habits
How much water should I drink a day?
Most adults need about 2–3.7 liters of total water a day from drinks and food. See needs by body weight, when to drink more, and whether water helps weight loss.
October 6, 2026 · 2 min read · Macros, Protein
What are macros and how do you calculate them?
Macros are protein, carbohydrate and fat. Turn your calorie target into grams of each in 3 steps, with a worked 2,000-calorie example.