THE BLOG · 23 ARTICLES
Real numbers, checked against the database.
Calorie tables, tracking guides and method — grounded in USDA FoodData Central, the same database the app looks every ingredient up in. The numbers sit in tables, so you can find them without reading an intro first.
- USDA foods the app matches against
- 7,600+USDA foods the app matches against
- USDA nutrient kcal is read from
- 1008USDA nutrient kcal is read from
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LATEST
How many calories are in a pound of fat?
About 3,500 kcal in a pound of body fat, and about 7,700 in a kilo.
Guide~5 min
Read the articleCalorie data~5 min
Calories in olive oil, butter and cooking fats
Olive oil is 884 kcal per 100 g - about 124 kcal in a tablespoon - and every cooking oil lands within a few kcal of that, because they are all very nearly pure fat at 9 kcal per gram.
Read the articleCalorie data~5 min
Calories in potatoes: raw, boiled and baked
A raw potato is 77 kcal per 100 g, boiled 86 and baked 93.
Read the articleGuide~5 min
Calorie trackers without an account or ads
A calorie tracker can be free of accounts and ads in four different ways - fully offline open-source apps, privacy-first native apps that keep data on-device, calculators that need no sign-up at all, and free web apps that carry no advertising.
Read the articleBehind the app~7 min
Why crowdsourced calorie databases are broken
Crowdsourced calorie databases are unreliable because anyone can add an entry with no verification, producing thousands of duplicates and typos with conflicting numbers for the same food.
Read the articleGuide~4 min
How to track calories when eating out — without guessing
Track restaurant meals by decomposing the dish into its visible ingredients, estimating each in grams against known references (a fist of rice is roughly 150-180 g cooked, a palm of meat 100-120 g), and pricing each ingredient with USDA data.
Read the articleCalorie data~4 min
How many calories are in a banana?
A medium banana (118 g peeled) has about 105 calories, from the USDA value of 89 kcal per 100 g for raw banana.
Read the articleGuide~4 min
How to track mixed meals accurately with AI
The accurate way to track a mixed meal is to decompose it into ingredients with gram amounts and look each one up in a verified database - which is what AI-assisted tracking automates.
Read the articleGuide~4 min
The case for tracking weight and calories in one place
Tracking calories and weight together turns two noisy numbers into one feedback loop - your weight trend over 2-3 weeks tells you whether your logged intake actually matches your real energy needs, and your calorie target can then be corrected with data instead of guesswork.
Read the articleCalorie data~5 min
Alcohol calories: beer, wine and spirits by the drink
Pure alcohol (ethanol) carries 7 kcal per gram, per USDA FoodData Central — more than carbohydrate or protein at 4, less than fat at 9.
Read the articleCalorie data~4 min
How many calories are in an avocado? The USDA breakdown
A whole medium Hass avocado (about 136 g of edible flesh) contains roughly 227 calories, so half an avocado is about 114 kcal.
Read the articleGuide~5 min
Can you really count calories from a photo?
From a photo alone, no.
Read the articleCalorie data~4 min
Eggs vs egg whites: protein, calories and micronutrients
A large whole egg contains about 72 kcal and 6.3 g of protein, while the white alone contains about 17 kcal and 3.6 g of protein - so whites deliver protein at roughly a third of the calorie cost.
Read the articleCalorie data~5 min
Calories in chicken breast: raw, cooked, skin on and off
Skinless chicken breast is 165 kcal per 100 g cooked (roasted) with 31 g of protein, or 120 kcal per 100 g raw, per USDA FoodData Central.
Read the articleBehind the app~3 min
Why we built an ad-free calorie tracker
Calorie.one is ad-free because advertising in a health app creates incentives that work against the user - engagement-maximizing feeds, data-sharing pressure, and food ads inside a food-tracking tool.
Read the articleGuide~4 min
How to calculate TDEE and set up a realistic calorie deficit
Calculate TDEE by computing your BMR with the Mifflin-St Jeor formula (10 x weight kg + 6.25 x height cm - 5 x age, +5 for men or -161 for women) and multiplying by an activity factor between 1.2 and 1.9.
Read the articleGuide~5 min
How much protein do you need per day?
The RDA of 0.8 g per kg of body weight is a deficiency floor, not a target.
Read the articleCalorie data~5 min
Calories in rice: white, brown, cooked and dry
Cooked white rice is 130 kcal per 100 g and dry white rice is 365 kcal per 100 g, per USDA FoodData Central — the same rice before and after absorbing water.
Read the articleGuide~4 min
Cooked or raw: the biggest hidden error in calorie counting
Dry pasta is 371 kcal per 100 g; boiled pasta is 157.
Read the articleCalorie data~5 min
How many calories are in an egg?
One large egg (about 50 g without shell) has about 72 calories raw or soft-boiled, 78 hard-boiled and 90–100 fried, with 6.3 g of protein.
Read the articleBehind the app~5 min
Why AI guesses your calories wrong (and what to do about it)
Because a language model blends numbers instead of retrieving them.
Read the articleGuide~5 min
How accurate is calorie counting, really?
Accurate enough to act on.
Read the articleGuide~6 min
How many calories do you need per day?
Most adult women need roughly 1,600-2,400 kcal per day and most adult men roughly 2,000-3,000 kcal, with the low end applying to sedentary and older people and the high end to young, active ones.
Read the article
Skip the lookup step
Type what you ate, or snap a photo. Calorie.one decomposes the meal into ingredients and looks each one up in the same USDA database these tables are built on — so you can see the lines behind the total. Free, no ads.