NutriApp Blog
On nutrition, calories, and our service
Food breakdowns, calorie-counting guides, notes on how we build NutriApp. No fluff.
Pumpkin: calories, macros and benefits (the autumn cheat code in a deficit)
How many calories are in pumpkin, its macros and benefits — fiber, beta-carotene, potassium. Why pumpkin is three times lighter than potato, where the catch hides (cream, pie, latte) and how to cook it in a deficit for volume and fullness at almost no calories.
Autumn foods in a deficit: 6 seasonal picks that barely weigh anything
Which autumn foods help you hold a deficit — pumpkin, mushrooms, cabbage, beetroot, apples, pears. Calories per 100 g, why they're great for weight loss, and how to cook them lighter for volume and fullness at almost no calories.
Calories in a set lunch: how to choose and not overeat
A by-the-numbers breakdown of a set/business lunch — soup, salad, main, side and bread with a drink. How many calories each canteen dish holds, why the same lunch can be 550 or 1000+ kcal, and how to build a lighter combo.
Meal-prep lunches for work: 5 ideas that don't get boring
How to pack a work or school lunch that fits your deficit and doesn't get boring — 5 meal-prep ideas with calories. Why a container beats the canteen and delivery on macros and money, and how to batch-cook.
Why your weight jumped after a holiday: it's water, not fat
Back from holiday up 2-3 kg in a week? Here's the math on why it's almost certainly water, not fat — salt, glycogen, gut contents and alcohol. How much fat it could really be, and what to do so the weight settles back.
How to get back on track after summer: 5 steps without the strain
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How much protein in chicken, cottage cheese, eggs and fish — and how much you need
How much protein is really in popular foods per serving — chicken, cottage cheese, eggs, fish, yogurt and beef. Your protein target by weight, a sample day of 100+ g of protein, and which "protein" foods are actually about fat and sugar.
How much protein you need and where to get it: 6 affordable sources
How much protein you need per day in a deficit and which foods make it easiest to hit. The target by body weight, 6 affordable sources with grams of protein per serving, and how to spread protein across meals to reach your goal effortlessly.
Calories in fast food: burger, shawarma, hot dog and fries
A by-the-numbers breakdown of fast food — cheeseburger, shawarma, hot dog, fries, nuggets and soda. How many calories each holds, why the "whole combo" is the main trap, and how to eat fast food without leaving your deficit.
Eating out in a calorie deficit: cafes, delivery and holidays
Practical tricks to stay in a deficit at cafes, with delivery and on holiday — without a scale at the table. What to look for on the menu, what to swap your side and sauces for, and where the extra calories hide when you eat out.
Calories on the grill: corn, potatoes, veg, sausages and bread
A by-the-numbers breakdown of grill side dishes — corn, potatoes, vegetables, sausages and bread. How many calories each holds, where the butter and fat hide, and what's nearly "free" on the grill versus what really weighs the plate down.
What to bring to a picnic: 5 ideas that fit a calorie deficit
Veggie sticks with hummus, a salad in a jar, chicken wraps, eggs and a fruit platter — 5 picnic ideas with calories for each. Why it's easy to overeat outdoors, what to swap for chips and mayo salads, and how to pack a basket that fits your deficit.
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.