Calorie Guide

Helpful Tips

• Protein keeps you full longer — aim for 30g per meal.
• Liquid calories add up fast — soda, juice, and lattes all count.
• Restaurant portions are often 2× the listed serving size.
• A tablespoon of olive oil adds ~120 cal — measure, don't pour.
• A handful of almonds is ~160 cal — easy to undercount.
• Eating slowly gives your brain time to register fullness.
• Vegetables fill your plate without filling your calorie budget.
• Small consistent deficits beat crash dieting every time.
• Fiber slows digestion and helps you stay full longer.
• Sleep deprivation increases hunger hormones and cravings.
• Walking after meals can help regulate blood sugar.
• Strength training helps preserve muscle during weight loss.
• Muscle tissue burns more calories than fat tissue at rest.
• A calorie deficit is required for fat loss.