How the numbers are worked out
Daily calories start with the Mifflin St Jeor equation for your resting rate, multiplied by an activity factor, then adjusted 15 percent down to lose weight slowly or 10 percent up to gain. Protein is set at 1.6 grams per kilogram, a level supported by research for people who exercise. Fat is 30 percent of calories, inside the 20 to 35 percent range recommended for adults. Carbohydrate fills the rest.
Healthy and unhealthy fats
| Type | Found in | Verdict |
|---|---|---|
| Monounsaturated | Olive oil, almonds, avocado | Choose more often |
| Polyunsaturated, including omega 3 | Fish, walnuts, flax, sunflower oil | Choose more often |
| Saturated | Ghee, butter, red meat, cheese, palm oil | Keep under 10 percent of calories |
| Trans fat | Some fried street food, old style margarine, packaged bakery | Avoid as much as possible |
Nutrient dense and empty calories
A calorie is a unit of energy, but not every calorie comes with the same nutrition. 200 kcal of lentils brings protein, fibre, iron and folate. 200 kcal of cola brings sugar and nothing else. Build most of your plate from whole foods and keep sweets, fried snacks and sugary drinks to a small share. The food calorie calculator and fast food calorie calculator show how quickly they add up.
Eating habits that protect sleep
- Finish large meals three hours before bed.
- Stop caffeine at least eight hours before bedtime.
- Limit alcohol. It fragments the second half of the night.
- If you are hungry late, choose a small snack with protein and fibre.