Calorie Banking: How a Weekly Budget Works
Calorie banking explained: the weekly budget math, a worked example, what weekend research shows and how a 200 kcal daily rollover differs from a bank.
Calorie counting guides
Practical guides on tracking calories and macros: where a daily target comes from, how to log a meal you didn't weigh, and how to read a nutrition label.
How to Read a Nutrition Label for Calories
How to read a nutrition label for calorie counting: log the gram weight, convert per serving to per 100 g, and see what % Daily Value can't tell you.
Alcohol Macros: Carbs, Fat or Calories Only?
Alcohol has 7 calories per gram but no macro column. USDA figures for beer, wine and spirits, the ABV formula, and how to log a drink as carbs or fat.
Carb Protein Fat Ratio: Percent to Grams
A carb protein fat ratio is a share of calories, not grams. Convert any split to grams at 4/4/9, compare common splits and the AMDR, then build your own.
How to Calorie Count Homemade Food by Weight
How to calorie count homemade food: weigh each ingredient, total the calories and macros, weigh the finished pot and divide. A worked USDA chili example.