Calories, macros and food logging
Short, practical guides: find your numbers, track without obsessing, and avoid the common mistakes.
- How to calculate your daily calorie needsBMR, activity multipliers and a safe deficit — with worked examples in pounds and inches.
- How to count macrosCalories per gram, protein and fat targets, and how to split your calories into macros.
- How to count calories from a food photoHow food recognition works, where AI misses, and how to shoot your plate for a better estimate.
- How to keep a food diaryWhat to log, how to make it a habit, and why the first few days should be your normal eating.
- How to lose weight without starvingA moderate deficit, protein and volume, sleep and steps — and what to do when the scale stalls.
- How to estimate portion sizes without a scaleThe hand method, typical calories for everyday foods, and where hidden calories come from.
- BMI and body fat percentage explainedBMI formula and categories, its blind spots, body fat ranges and waist size.
- How to get Temfy Nutri Pro on the websitePaying for Pro on the website — plans, steps for iPhone and Android, activation, cancellation and refunds.
- What is a calorie deficit and how to calculate yoursThe definition, a step-by-step calculation, the 500 kcal rule and safe limits.
- How much protein do you need per day?Grams per kg and per lb for every goal, women and older adults, and protein in common foods.
- How to choose a calorie counter appDatabase, barcode and AI photo logging, targets, free vs paid and privacy — a checklist.
- Intermittent fasting: 16:8, 14:10 and 5:2 explainedThe popular schedules, why it works through calories, and who should not fast.
- How many steps a day — and how many calories walking burnsThe 10,000 steps myth, research-based targets and calories per mile by body weight.
- How to break a weight loss plateauReal stall or water? Common causes and a step-by-step plan to get the scale moving.
- Calorie surplus for bulking: how much to eat to build muscleSurplus size, lean vs dirty bulk, a realistic gain rate, protein and practical tips.
- 1,500 calorie meal plan: a sample dayA sample day with about 110 g of protein, simple swaps, and who 1,500 kcal is for.
- Calories in alcohol: beer, wine and spiritsCalories per beer, glass of wine and shot, cocktails, and how alcohol affects weight loss.
- Cheat meals: do they help or hurt weight loss?The math of a cheat meal, the scale jump explained, refeeds and diet breaks, flexible treats.
Count calories from a photo
Temfy Nutri works out your calorie and macro targets for your goal and recognizes meals from a photo: calories, protein, fat, carbs and ingredients in a couple of seconds.