Useful Links

Nutritional facts for common foods

United States Department of Agriculture (USDA) National Nutrient Database
Another source to discover the caloric values of everyday foods

Food benefits database

World’s Healthiest Foods

Calorie to kilojoule converter

Simply multiply (kilo)calories times 4.186 to get kilojoules.

Calorie burning estimator

This calorie burning estimator from takes your height and weight into account and seems more reasonable than Harvard’s (below)

Calories spent in 30 minutes (from weight lifting to sitting in an office meeting)

2004 Harvard Heart Letter
I have my reservations about this one simply because it says that spending half an hour at the supermarket with a shopping trolley consumes considerably more energy than weight lifting, which is utterly ridiculous. I’m listing this link simply because it’s referenced in many articles, but unless you’re hunting elk on foot with a slingshot, you will never burn more calories searching for food than you will at the gym lifting weights. Yet, the estimates for walking, cycling and other such activities seem reasonable, so you may use this table as a guide for exercise caloric expenditure, but keep in mind that everyday activities seem grossly overestimated.


One of the best free tools to track your energy consumption and expenditure

About calculating calories and macronutrients

A useful forum thread for those who want to dive really deep into this

And if you want a simple way to find out your Basal Metabolic Rate (BMR), which is the amount of calories you require daily for maintenance (less than this, you lose weight . . . more, you gain), this calculator at, at least for me, it’s spot on.

Not all fats are created equal

There are good fats and bad fats. The problem with a fat-free diet is that it generally cuts both and your health depends on the good fats!
“Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds. They are liquids at room temperature.”
Harvard School of Public Health