Healthy eating and finance without pain
No fluff, no hype: calories, macros and money tracking in plain words, with links to the research.
All articles
How accurate are AI calorie counters from photos?
How accurate AI calorie counting from a photo really is: what 2025 studies found, where it goes wrong (oil, sauces, portion size) and how a caption makes it better.
October 18, 2026
Debt tracker: how to keep track of who owes what
How to track debts: what to record, a simple debt tracker template for Excel or Google Sheets, how to ask for money back, and logging debts in Telegram.
October 18, 2026
How many calories do I need a day? Tables for women and men
How many calories you need per day as a woman or a man: tables by weight and activity using Mifflin-St Jeor, what to eat to lose weight, and how to test your number.
October 18, 2026
How Many Steps a Day Do You Really Need? What the Research Says
Not necessarily 10,000. Meta-analyses link more steps to lower mortality up to 6,000–8,000 a day after 60 and 8,000–10,000 if younger. Plus steps, km and kcal.
October 18, 2026
Savings tracker: how to save for a goal and stick to it
How to track savings goals: what to record, a simple savings tracker template for Excel or Google Sheets, the 50/30/20 rule, and saving goals in Telegram.
October 18, 2026
The 50/30/20 rule: how to split your paycheck
The 50/30/20 budget rule in plain words: what counts as needs, wants and savings, examples at three incomes, and what to do when rent eats half your pay.
September 27, 2026
How to Calculate Calories in Homemade Food
How to calculate calories and macros in homemade food per 100 g: the formula, a worked pilaf example from USDA data, dry vs cooked rice, soup and oil.
September 27, 2026
How to Count Calories When Eating Out
How to count calories at restaurants, coffee shops and on delivery when the menu has no numbers: break the plate into parts, count oil and sauces, log it fast.
September 27, 2026
How much should an emergency fund be?
How to size an emergency fund from your own expenses, how many months you need, where to keep it and how to build one when there's nothing left over.
September 27, 2026
Grocery budget: how much to spend on food and how to save
How much should you spend on food each month? Find your own number in three buckets, see where money leaks, and save on groceries without eating worse.
September 27, 2026
How to stop impulse spending: find the leak, then swap it
How to stop impulse spending: why small purchases stay invisible, how two weeks of logging reveal your biggest leak, and what to swap it for instead of a ban.
September 27, 2026
Not Losing Weight on a Calorie Deficit? Here Is Why
Counting calories but the scale won't budge? Unlogged snacks, water weight, a lower target after weight loss. A 2-week plan and when to see a doctor.
September 27, 2026
Calorie deficit: what it is and how to calculate it by hand
What a calorie deficit is and how to work out your own: the Mifflin-St Jeor formula with an example, a method from your food log, what it means in pounds, and a table by weight.
April 9, 2026
How to count calories without losing your mind
The lazy guide to calorie counting without food scales or obsessing. Voice, photo or text — 5 seconds per meal. Start tracking smarter today.
April 9, 2026
Macros for weight loss: protein, fat and carb ratio
How to calculate your macros for weight loss without a dietitian. Formulas, optimal ratios and a real full-day meal plan you can copy today.
April 9, 2026
Calorie deficit for weight loss — a plan for your first week
How to stick to a calorie deficit for weight loss: a day-by-day plan for week one, from the first numbers to building a plate, getting through the weekend and what to check on Sunday.
April 8, 2026
Daily macro requirements: macro charts by weight for men and women
Daily macro requirements in grams by body weight: charts in pounds for men and women, how many calories a 200 lb man and a 150 lb woman need, and the formula behind it.
April 8, 2026
Expense tracking in Telegram — easier than Excel or any app
Why logging expenses in a messenger beats a finance app: one message instead of six steps, what a first month of tracking can show, and where a chat falls short.
April 8, 2026
Income and expense tracking: a monthly template and how to start
Personal income and expense tracking without bookkeeping: why it changes things, how to start, a one-page monthly template with a worked example, and what month one usually reveals.
April 8, 2026
How much protein do you actually need per day
How much protein you need per day per kg of body weight, if you train and if you don't, for weight loss and muscle gain. Sourced targets, tables by weight and a sample day.
April 7, 2026
How to budget: where to start and how to stick with it
A budgeting method with no spreadsheets and no fifteen categories: one number to watch and one quick log per purchase, with an example of what the first month shows.
April 7, 2026
Food diary: how to keep one and not quit, with a template
How to keep a food diary and not quit after a week: a daily and weekly template, a filled-in example day, notebook vs spreadsheet vs bot, and what to add for weight loss.
April 7, 2026
How accurate AI calorie counting from a photo really is: what 2025 studies found, where it goes wrong (oil, sauces, portion size) and how a caption makes it better.
October 18, 2026
Debt tracker: how to keep track of who owes what
How to track debts: what to record, a simple debt tracker template for Excel or Google Sheets, how to ask for money back, and logging debts in Telegram.
October 18, 2026
How many calories do I need a day? Tables for women and men
How many calories you need per day as a woman or a man: tables by weight and activity using Mifflin-St Jeor, what to eat to lose weight, and how to test your number.
October 18, 2026
How Many Steps a Day Do You Really Need? What the Research Says
Not necessarily 10,000. Meta-analyses link more steps to lower mortality up to 6,000–8,000 a day after 60 and 8,000–10,000 if younger. Plus steps, km and kcal.
October 18, 2026
Savings tracker: how to save for a goal and stick to it
How to track savings goals: what to record, a simple savings tracker template for Excel or Google Sheets, the 50/30/20 rule, and saving goals in Telegram.
October 18, 2026
The 50/30/20 rule: how to split your paycheck
The 50/30/20 budget rule in plain words: what counts as needs, wants and savings, examples at three incomes, and what to do when rent eats half your pay.
September 27, 2026
How to Calculate Calories in Homemade Food
How to calculate calories and macros in homemade food per 100 g: the formula, a worked pilaf example from USDA data, dry vs cooked rice, soup and oil.
September 27, 2026
How to Count Calories When Eating Out
How to count calories at restaurants, coffee shops and on delivery when the menu has no numbers: break the plate into parts, count oil and sauces, log it fast.
September 27, 2026
How much should an emergency fund be?
How to size an emergency fund from your own expenses, how many months you need, where to keep it and how to build one when there's nothing left over.
September 27, 2026
Grocery budget: how much to spend on food and how to save
How much should you spend on food each month? Find your own number in three buckets, see where money leaks, and save on groceries without eating worse.
September 27, 2026
How to stop impulse spending: find the leak, then swap it
How to stop impulse spending: why small purchases stay invisible, how two weeks of logging reveal your biggest leak, and what to swap it for instead of a ban.
September 27, 2026
Not Losing Weight on a Calorie Deficit? Here Is Why
Counting calories but the scale won't budge? Unlogged snacks, water weight, a lower target after weight loss. A 2-week plan and when to see a doctor.
September 27, 2026
Calorie deficit: what it is and how to calculate it by hand
What a calorie deficit is and how to work out your own: the Mifflin-St Jeor formula with an example, a method from your food log, what it means in pounds, and a table by weight.
April 9, 2026
How to count calories without losing your mind
The lazy guide to calorie counting without food scales or obsessing. Voice, photo or text — 5 seconds per meal. Start tracking smarter today.
April 9, 2026
Macros for weight loss: protein, fat and carb ratio
How to calculate your macros for weight loss without a dietitian. Formulas, optimal ratios and a real full-day meal plan you can copy today.
April 9, 2026
Calorie deficit for weight loss — a plan for your first week
How to stick to a calorie deficit for weight loss: a day-by-day plan for week one, from the first numbers to building a plate, getting through the weekend and what to check on Sunday.
April 8, 2026
Daily macro requirements: macro charts by weight for men and women
Daily macro requirements in grams by body weight: charts in pounds for men and women, how many calories a 200 lb man and a 150 lb woman need, and the formula behind it.
April 8, 2026
Expense tracking in Telegram — easier than Excel or any app
Why logging expenses in a messenger beats a finance app: one message instead of six steps, what a first month of tracking can show, and where a chat falls short.
April 8, 2026
Income and expense tracking: a monthly template and how to start
Personal income and expense tracking without bookkeeping: why it changes things, how to start, a one-page monthly template with a worked example, and what month one usually reveals.
April 8, 2026
How much protein do you actually need per day
How much protein you need per day per kg of body weight, if you train and if you don't, for weight loss and muscle gain. Sourced targets, tables by weight and a sample day.
April 7, 2026
How to budget: where to start and how to stick with it
A budgeting method with no spreadsheets and no fifteen categories: one number to watch and one quick log per purchase, with an example of what the first month shows.
April 7, 2026
Food diary: how to keep one and not quit, with a template
How to keep a food diary and not quit after a week: a daily and weekly template, a filled-in example day, notebook vs spreadsheet vs bot, and what to add for weight loss.
April 7, 2026
Nothing here yet
Reminders
Water and weight