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Eat smarter with the food you love

Practical guides on calories, protein and portions for the food you actually eat.

How to count calories when eating out: a restaurant plate of grilled salmon with salad, fries and a side of sauce

LatestLifestyle·14 Nov 2026

How to count calories when eating out (without a menu label)

Restaurant meals often hit 1,000+ kcal. Here's how to estimate calories when eating out, the hidden extras to watch, and smart orders from different cuisines.

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High-protein foods: a wooden platter with salmon, boiled eggs, Greek yogurt, tofu, edamame, chickpeas and sliced chicken breast

Nutrition14 Nov 2026·7 min read

High-protein foods: 20 best sources with grams per portion

The best high-protein foods, from chicken and salmon to lentils, tofu and Greek yogurt, with protein and calories per portion so you can hit your target easily.

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Intermittent fasting vs calorie counting: a plate of sliced grilled chicken, brown rice, salad and roasted vegetables beside a clock showing noon

Science14 Nov 2026·7 min read

Intermittent fasting vs calorie counting: which works better?

A review of 99 trials found intermittent fasting and calorie counting lose about the same weight. Here's what the research says and how to pick the one you'll keep.

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Guides12 Nov 2026·8 min read

How many calories should I eat a day? (2026 guide)

Most adults need about 1,600–3,000 calories a day. Work out your own number in three simple steps, then adjust it to lose, maintain or gain weight.

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Nutrition12 Nov 2026·6 min read

How much protein is in chicken breast? Raw vs cooked (2026)

Cooked chicken breast has about 31 g of protein per 100 g; raw has about 23 g. Why the numbers differ, how much is in one breast, and how to log it right.

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Tips and tricks12 Nov 2026·8 min read

How to make calorie counting easier: 12 tips that work

Calorie counting doesn't have to be a chore. 12 research-backed tips, plus an honest comparison of tracking methods to find the one you'll actually stick with.

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Lifestyle12 Nov 2026·7 min read

How to avoid holiday weight gain in 2026 (and still feast)

Thanksgiving is Nov 26 and Christmas Dec 25 this year. 9 realistic ways to enjoy the 2026 festive season and start 2027 at the weight you're at now.

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Nutrition12 Nov 2026·7 min read

How much fiber do you need a day? Fibermaxxing in 2026

Fibermaxxing is 2026's breakout food trend. Adults need about 25–38 g of fiber a day, yet most eat half that. Here's how to close the gap without bloating.

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Science12 Nov 2026·7 min read

How much protein do you need to lose weight? (2026 guide)

In 2026 the evidence still points to about 1.2–1.6 g of protein per kg of body weight a day for weight loss. Find your number and hit it with real meals.

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Guides12 Nov 2026·7 min read

How to track calories on WhatsApp with an AI coach

Log meals on WhatsApp by text, photo or voice note, fix anything by just saying it, and watch your calories and protein add up. A step-by-step guide to tracking without a calorie app.

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Put it into practice

Snap your next meal and ChatBite does the maths. Free for 7 days, no card needed.

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