Fat Track blog
Calorie counting, explained plainly
Short, practical guides: how to work out your calorie and protein targets, how to hold a deficit without falling off, and how AI reads a plate of food from a photo. Every article opens with the short answer, then the formulas and tables.
Articles
Everything in the blog
How many calories to lose weight: the formula and a worked example
The Mifflin-St Jeor equation, activity factors, the size of the deficit and a full worked example in numbers. Plus how not to set the target too low, and where to start tracking.
ReadDaily protein intake: how much you need and how to hit it
How much protein you need while losing weight, building muscle or just living, how to spread it across the day, and which ordinary foods get you there without overeating. With a source table.
ReadHow accurate is AI calorie counting from a photo?
What happens between the snapshot of a plate and the calorie figure: how the model names the dish, estimates the portion and where it goes wrong. An honest look at accuracy, and when a photo is enough versus when you need text or a scale.
ReadHow to count calories without a scale: portions and reference points
The hand method, your own kitchenware as a measure, what everyday foods really weigh, and the rules that keep a scale-free diary accurate enough to lose weight. With a portion table.
ReadHow big should a calorie deficit be to lose weight without blowouts
The deficit you can actually hold for months, why minus 1,000 a day ends in a binge, how to work out your own number, and what to do about stalls, hunger and weekends. Practice rather than theory.
ReadGlycaemic index of foods: what it is and why it matters when you count calories
A plain explanation of glycaemic index and glycaemic load, a table of everyday foods, the myths worth dropping (low GI never means unlimited), and how to use GI alongside calories rather than instead of them.
ReadHow to keep a food diary in Telegram: step by step
A walkthrough from the first message: starting the bot, getting your calorie target, logging food by photo, text or voice, correcting portions, tracking water and weight, and six habits that stop the diary dying in week two. Works in MAX too.
ReadWhat to eat before and after a workout
How to eat around training without the anabolic window myth: how many carbs and how much protein, how far ahead of the session, what changes when you are cutting or gaining, example meals with calories and macros, and the thing that matters more than timing.
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