NutriApp Blog
On nutrition, calories, and our service
Food breakdowns, calorie-counting guides, notes on how we build NutriApp. No fluff.
Watermelon vs melon: calories, glycemic index, and whether you can have them in a deficit
A by-the-numbers look at watermelon and melon — calories, glycemic index, and glycemic load. Which is lighter for a deficit, where the real catch is, and how to eat them without hurting weight loss.
5 summer fruits in a calorie deficit — calories and how much you can have
Watermelon, berries, peaches, apples, cherries and grapes — calories per 100 g and per real serving. Why fruit doesn't hurt weight loss, how much you can have a day, and what no longer counts as fruit calorie-wise.
Where your calorie target comes from — and why it's not "1200 for everyone"
How NutriApp calculates your daily calorie target — basal metabolic rate (BMR) via the Mifflin-St Jeor formula, an activity adjustment (TDEE), and a deficit for weight loss. With the formula, a worked example, and an honest take on accuracy.
Calories in alcohol: beer, wine, cider, spirits, and cocktails
A by-the-numbers breakdown of alcohol calories — beer, dry and sweet wine, cider, spirits, and cocktails. How many kcal in a glass and a bottle, why alcohol works against a deficit, and what to choose if you count calories.
5 refreshing drinks under 100 kcal — what to swap for lemonade in summer
Five summer drinks under 100 kcal instead of sugary lemonade and frappés — homemade lemonade, unsweetened iced tea, ayran, a kefir smoothie, coffee with milk. Calories, what to swap for store-bought, and where liquid calories hide.
How we calculate the macros of cooked recipes — under the hood
How NutriApp counts calories and macros for multi-ingredient dishes — borscht, salad, okroshka. Why weight changes during cooking, where the oil hides, and an honest take on accuracy. No marketing gloss.
Okroshka on kefir vs kvass: which is lighter for a deficit
A by-the-numbers look at okroshka on kefir vs kvass — calories, macros, sugar, and satiety. Which to choose in a deficit and where okroshka actually gets heavy.
5 cold summer soups under 250 kcal — exact grams and macros
Five cold soups under 250 kcal for the heat — gazpacho, kefir beet soup, tarator, avocado soup, and melon gazpacho. Exact grams, macros, why they work in a deficit, and where the extra calories hide.
How many calories in ice cream: classic, chocolate-coated, sherbet, fruit ice
A by-the-numbers breakdown of ice cream calories — classic full-fat, chocolate-coated bars, milk ice cream, sherbet, and fruit ice. Kcal per 100 g and per serving, glycemic index, what to pick in a deficit, and where the extra calories hide.
5 light summer snacks under 250 kcal — what to eat in the heat
Five refreshing snacks under 250 kcal for summer — watermelon with feta, kefir okroshka, frozen yogurt with berries, veggies with a cottage-cheese dip, a berry smoothie. Exact grams, macros, and where a deficit leaks in summer.
Sugar vs stevia vs erythritol — what to choose in a calorie deficit
A by-the-numbers breakdown of sugar and sweeteners — stevia, erythritol, fructose, sucralose, xylitol, aspartame. Calories, glycemic index, impact on a deficit, plus taste and gut-tolerance caveats.
5 high-protein snacks under 200 kcal — exact grams and macros
Five simple snacks under 200 kcal with at least 14 g of protein — cottage cheese, Greek yogurt with berries, boiled eggs, a protein shake, turkey slices. Exact grams, macros, and how to fit them into a day.
How many calories are in shashlik — pork, chicken, lamb, beef
A detailed calorie and macro breakdown of shashlik (grilled meat skewers) by meat type — pork, chicken, lamb, beef — with exact grams. Plus how much marinades, lavash, sauces and sides add to the total.
4 quick dinners under 500 kcal — exact grams and macros
Four balanced dinners that come in under 500 kcal and cook in 15 minutes — chicken with rice, salmon with buckwheat, omelet with toast, pasta with tuna. Exact grams, macros and step-by-step timing.
How we built food photo recognition — what's under the hood
A technical breakdown of NutriApp's photo recognition — which approaches we tried, what we landed on, where it still falls short, and where we're taking it next. No marketing gloss.
Oatmeal macros — milk vs water, the real calorie difference
A detailed breakdown of calories and macros for oatmeal cooked with water, 2.5% milk, and 3.2% milk, with exact grams. Plus how much typical toppings add — honey, banana, nuts, chocolate.
NutriApp is now on RuStore — official Russian Android distribution
NutriApp passed moderation and is available on RuStore, Russia's official app store. What changes for users, how to reinstall from the direct link, and what data stays intact.
3 calorie-counting mistakes that keep you from losing weight
Counting calories but the scale won't budge? Most likely one of three typical mistakes is in play — fat eyeballing, background calories, and incorrect serving sizes. We break each one down.
Why we're building NutriApp — and who it's for
Why we started NutriApp, what problems we solve, who it's for and who it isn't. No marketing gloss.
How many calories are in shawarma? A gram-by-gram breakdown
A detailed breakdown of a standard chicken shawarma — macros, calories, lighter and heavier variants. With a full nutrition table.
5 breakfasts at 400 kcal that keep you full
Balanced 400-kcal breakfasts with exact grams and macros — oatmeal with cottage cheese, omelet, avocado toast, cottage cheese with nuts, and Greek yogurt.