Guides: understand nutrition, count calories right
Clear answers to the most common questions about calories, protein and portions – with nutrition values from the German Nutrient Database and sources.
- GUIDE · PORTIONS
Counting calories without a scale: how to estimate portions
How to estimate portions without a food scale: the hand method, household measures and typical serving sizes with calories – plus the most common estimation mistakes and how to avoid them.
6 min readRead more → - GUIDE · PROTEIN
How much protein per day? How to calculate your needs
How much protein you need per day: 0.8 g per kg of body weight for adults, 1.4–2.0 g with regular exercise. With worked examples, a table of the highest-protein foods (BLS) and tips on spreading it out.
6 min readRead more → - GUIDE · WEIGHT LOSS
Low-calorie foods: the list with calories
Low-calorie foods with calories per 100 g and per serving – vegetables, fruit and filling protein sources from the German Nutrient Database. What “low-calorie” means and how to stay full on fewer calories.
5 min readRead more → - GUIDE · DATA
The German Nutrient Database (BLS): why official nutrition data is more accurate
The Bundeslebensmittelschlüssel (BLS) is the German nutrient database of the Max Rubner-Institut: 7,140 foods with up to 138 components. How the values are produced, how they differ from community databases and where their limits are.
5 min readRead more → - GUIDE · EVERYDAY LIFE
Keeping a food diary on busy workdays: 8 tips that really work
A food diary despite a packed schedule: track in seconds with photos, fixed routines and smart estimates for the canteen, restaurants and office snacks. And why consistency matters more than perfection.
5 min readRead more →