Nutrition Guides
500 in-depth guides: full nutrition breakdowns, lowest-calorie and highest-protein rankings, sodium and weight-loss guides for every calculator on this site. Looking for a quick answer instead? Try the articles. You are on page 40 of 42.
Smart Snack Examples Guide: Pass & Fail Cases
Numbers land differently in context. Three everyday scenarios run through the USDA Smart Snack Calculator, with the input that mattered most in each.
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Macro Key Facts Guide: The Numbers That Matter
Protein is about 4 kcal per gram, carbohydrate is about 4 kcal per gram, fat is about 9 kcal per gram and alcohol is about 7 kcal per gram..
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Macro Essentials Guide: Targets & Daily Limits
There is no single best split.
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MyPlate Plan Key Facts Guide: The Numbers That Matter
Fruits, vegetables, grains, protein foods and dairy.
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MyPlate Plan Essentials Guide: Targets & Daily Limits
A woman aged 19–30 needs roughly 2,000 kcal sedentary, 2,200 moderately active and 2,400 active.
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Keto Diet Key Facts Guide: The Numbers That Matter
Most ketogenic plans keep carbohydrate at about 5–10% of calories, which is roughly 20–50g per day for most adults.
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Keto Diet Essentials Guide: Targets & Daily Limits
Total daily energy expenditure — your BMR multiplied by an activity factor.
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Pregnancy Calorie Key Facts Guide: The Numbers That Matter
Per IOM guidance, about 0 extra kcal per day in the first trimester, +340 in the second and +452 in the third, on top of your usual needs..
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Pregnancy Calorie Essentials Guide: Targets & Daily Limits
IOM ranges for a single baby are 12.5–18 kg if underweight, 11.5–16 kg if normal weight, 7–11.5 kg if overweight and 5–9 kg if obese before pregnancy..
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Calorie Counter Key Facts Guide: The Numbers That Matter
It uses typical per-serving values for common foods, so it is a close estimate.
Read Guide → 5 min read
Calorie Counter Essentials Guide: Targets & Daily Limits
Each food is listed in a common household serving, such as one medium banana, one cup of cooked rice or one large egg, shown in the food list..
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Grams to Calories Key Facts Guide: The Numbers That Matter
Multiply fat grams by 9.
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