Everyday nutrition
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How Many Calories Does Squats Burn? A Transparent Estimate
Calories burned during squats depend on load, tempo and rest between sets. Use a matching activity reference and a stated duration rather than a universal per-repetition or per-session number. Gross and above-rest energy are different.
Read article →How Many Calories Do Push-Ups Burn? Time, Effort and Rest Matter
Estimate push-up calories from active time, body weight and effort. Compare total and above-rest energy, and learn why reps alone are insufficient.
Read article →How Many Calories Does Swimming Burn? A Transparent Estimate
Calories burned during swimming depend on stroke, pace and time resting at the wall. Use a matching activity reference and a stated duration rather than a universal per-repetition or per-session number. Gross and above-rest energy are different.
Read article →How Many Calories Does Pilates Burn? A Transparent Estimate
Calories burned during Pilates depend on class format, resistance and effort. Use a matching activity reference and a stated duration rather than a universal per-repetition or per-session number. Gross and above-rest energy are different.
Read article →How Many Calories Does Jumping Jacks Burn? A Transparent Estimate
Calories burned during jumping jacks depend on cadence, duration and breaks. Use a matching activity reference and a stated duration rather than a universal per-repetition or per-session number. Gross and above-rest energy are different.
Read article →How Many Calories Does Weight Lifting Burn? Sets, Rest and a Worked Estimate
Estimate weight-lifting calories using body weight, time and effort. See how sets, rest breaks and total versus above-rest energy affect the result.
Read article →Running Calorie Calculator Guide: Distance, Time and Body Weight
Estimate running calories from body weight, duration and effort. Compare a worked one-mile example and learn why pace and total versus active energy matter.
Read article →Protein foods compared: grams, energy and purchase cost
Compare protein foods using the same edible weight first, then calculate the cost of the amount that provides the protein you want. The reference table below gives actual USDA values for selected foods; it does not invent local prices or a laboratory digestibility ranking.
Read article →How Many Calories Should I Eat Per Day? Start With Your Own Needs
Daily calorie intake depends on body size, age, activity and goals. Separate population averages from your needs and learn how to review an estimate.
Read article →High-Calorie Foods: 5 Everyday Portions Worth Knowing
Compare calories in olive oil, peanut butter, almonds, dates and avocado, with practical portions and simple tracking tips.
Read article →How Many Calories Does It Take to Gain a Pound?
Why the familiar 3,500-calorie rule is not an exact weight-gain forecast, how scale weight differs from fat gain, and what to track instead.
Read article →Potatoes Au Gratin Mix (dry): calories, macros and portion sizes
Potatoes Au Gratin Mix (dry) provides 314 kcal, 8.9 g protein, 74.3 g carbohydrate and 3.7 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Potatoes, au gratin, dry mix, unprepared.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Brown Instant Gravy (dry): calories, macros and portion sizes
Brown Instant Gravy (dry) provides 380 kcal, 8.53 g protein, 59.8 g carbohydrate and 11.8 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Gravy, brown instant, dry.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Dungeness Crab (cooked): calories, macros and portion sizes
Dungeness Crab (cooked) provides 110 kcal, 22.3 g protein, 0.95 g carbohydrate and 1.24 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Crustaceans, crab, dungeness, cooked, moist heat.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Oyster Sauce (ready-to-serve): calories, macros and portion sizes
Oyster Sauce (ready-to-serve) provides 51 kcal, 1.35 g protein, 10.9 g carbohydrate and 0.25 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Sauce, oyster, ready-to-serve.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Canned Fruit Cocktail in Water: calories, macros and portion sizes
Canned Fruit Cocktail in Water provides 32 kcal, 0.42 g protein, 8.51 g carbohydrate and 0.05 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Shiitake Mushrooms (stir-fried): calories, macros and portion sizes
Shiitake Mushrooms (stir-fried) provides 39 kcal, 3.45 g protein, 7.68 g carbohydrate and 0.35 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Mushrooms, shiitake, stir-fried.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Dried Spirulina Seaweed: calories, macros and portion sizes
Dried Spirulina Seaweed provides 290 kcal, 57.5 g protein, 23.9 g carbohydrate and 7.72 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Seaweed, spirulina, dried.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Coconut Oil (industrial use): calories, macros and portion sizes
Coconut Oil (industrial use) provides 884 kcal, 0 g protein, 0 g carbohydrate and 100 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Cooked Queen Crab: calories, macros and portion sizes
Cooked Queen Crab provides 115 kcal, 23.7 g protein, 0 g carbohydrate and 1.51 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Crustaceans, crab, queen, cooked, moist heat.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Chicken Capon (roasted): calories, macros and portion sizes
Chicken Capon (roasted) provides 229 kcal, 29 g protein, 0 g carbohydrate and 11.6 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Chicken, capons, meat and skin, cooked, roasted.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Amaranth Grain (uncooked): calories, macros and portion sizes
Amaranth Grain (uncooked) provides 371 kcal, 13.6 g protein, 65.2 g carbohydrate and 7.02 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Amaranth grain, uncooked.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Cooked Teff: calories, macros and portion sizes
Cooked Teff provides 101 kcal, 3.87 g protein, 19.9 g carbohydrate and 0.65 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Teff, cooked.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
Read article →Sorghum Syrup: calories, macros and portion sizes
Sorghum Syrup provides 290 kcal, 0 g protein, 74.9 g carbohydrate and 0 g fat per 100 g in the USDA SR Legacy reference. The exact record is “Syrups, sorghum.” These are historical reference values for that food and preparation, not a measurement of every brand or recipe.
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