LucaPlain guides to calories, macros and portions
Each article cites where its facts come from. General information, not medical or dietary advice.
Barcode data vs photo estimates: which to trust
Why a nutrition label reached by barcode beats a visual guess for packaged food, what an open food database is, and how label rounding and tolerances work.
Read the articleHow to build a food logging habit that sticks
What habit research says about making food logging automatic: a steady cue, less friction, consistency over completeness, and why a missed day is fine.
Read the articleHow to log restaurant and takeaway meals
Logging meals out: where menus must show calories in the US and England, how to estimate when they do not, and why restaurant portions vary.
Read the articleHow photo calorie estimation works, and its limits
How an app turns a meal photo into a calorie estimate: recognizing foods, sizing portions and looking up nutrition. Plus what a photo cannot see.
Read the articleHow to estimate portions without weighing everything
Practical portion estimation: hand and object guides, plate references, calibrating with a scale a few times, and reading serving sizes on labels.
Read the articleMacros explained: protein, carbs and fat in plain words
What protein, carbohydrate and fat are, how many calories each gram provides, and the ranges that US, European and WHO reference bodies publish.
Read the articleProtein targets: the basics, with sources
The reference values for protein: the US RDA of 0.8 g/kg, EFSA's 0.83 g/kg, the ranges discussed for active people, and who should ask a clinician.
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