https://cal.moonga.me/blog/ Sourced guides on calorie counting, food calories (USDA data), nutrition and weight loss. enSat, 31 Oct 2026 09:00:00 +0800 https://cal.moonga.me/blog/melbourne-cup-drinks-kilojoules.htmlhttps://cal.moonga.me/blog/melbourne-cup-drinks-kilojoules.htmlSat, 31 Oct 2026 09:00:00 +0800Nutrition BasicsA 150 ml glass of sparkling wine has 459 kJ (110 Cal) and 1.5 standard drinks. Compare race-day drinks, see a full-day tally and simple ways to pace it. https://cal.moonga.me/blog/calories-in-scrambled-eggs.htmlhttps://cal.moonga.me/blog/calories-in-scrambled-eggs.htmlSat, 31 Oct 2026 09:00:00 +0800Food CaloriesScrambled eggs have 149 calories per 100 g, about 91 calories per large egg (61 g) and 328 per cup. USDA protein, fat and sodium, plus how to log them. https://cal.moonga.me/blog/calories-in-brown-rice.htmlhttps://cal.moonga.me/blog/calories-in-brown-rice.htmlSat, 31 Oct 2026 09:00:00 +0800Food CaloriesCooked brown rice has 123 calories per 100 g (USDA), and a 202 g cup is about 248 calories with 3.2 g fiber. Per-cup numbers, macros and how to log it. https://cal.moonga.me/blog/how-many-calories-should-i-eat-to-lose-weight.htmlhttps://cal.moonga.me/blog/how-many-calories-should-i-eat-to-lose-weight.htmlFri, 30 Oct 2026 09:00:00 +0800GuidesThere is no single number: calculate your TDEE, subtract 10 to 25%, stay above common 1,200 or 1,500 kcal floors, then check three weeks of scale data. https://cal.moonga.me/blog/calories-in-sparkling-wine.htmlhttps://cal.moonga.me/blog/calories-in-sparkling-wine.htmlFri, 30 Oct 2026 09:00:00 +0800Food CaloriesSparkling white wine has 306 kJ (73 Cal) per 100 g (AUSNUT 2023), so a 150 ml glass is about 459 kJ (110 Cal) and a bottle 2,283 kJ (545 Cal). https://cal.moonga.me/blog/calories-in-mayonnaise.htmlhttps://cal.moonga.me/blog/calories-in-mayonnaise.htmlFri, 30 Oct 2026 09:00:00 +0800Food CaloriesRegular mayonnaise has 680 calories per 100 g (USDA), about 94 per tablespoon and 68 per packet. See why it is almost all fat and how to log a sandwich spread. https://cal.moonga.me/blog/why-the-scale-fluctuates.htmlhttps://cal.moonga.me/blog/why-the-scale-fluctuates.htmlThu, 29 Oct 2026 09:00:00 +0800Weight LossDaily weight swings of 1 to 2 kg come from water, salt, carbs, digestion, hormones and timing, not fat. Each cause, how long it lasts and how to read it. https://cal.moonga.me/blog/calories-in-m-and-ms.htmlhttps://cal.moonga.me/blog/calories-in-m-and-ms.htmlThu, 29 Oct 2026 09:00:00 +0800Food CaloriesMilk chocolate M&M's have 492 calories per 100 g (USDA), so a 1.69 oz package is about 236 calories and 10 pieces about 34. Sugar, macros and logging tips. https://cal.moonga.me/blog/cal-ai-getting-started-guide.htmlhttps://cal.moonga.me/blog/cal-ai-getting-started-guide.htmlThu, 29 Oct 2026 09:00:00 +0800Using Cal.AIHow to use the Cal.AI app: answer the setup questions, see how your calorie target is set, log meals by photo, barcode or search, and read your diary. https://cal.moonga.me/blog/dietary-guidelines-2025-2030-what-changed.htmlhttps://cal.moonga.me/blog/dietary-guidelines-2025-2030-what-changed.htmlWed, 28 Oct 2026 09:00:00 +0800Nutrition BasicsThe 2025–2030 Dietary Guidelines set protein at 1.2–1.6 g/kg a day, recommend no amount of added sugar (10 g per meal at most) and include full-fat dairy. https://cal.moonga.me/blog/calories-in-kit-kat.htmlhttps://cal.moonga.me/blog/calories-in-kit-kat.htmlWed, 28 Oct 2026 09:00:00 +0800Food CaloriesA Kit Kat wafer bar has 518 calories per 100 g (USDA), so a 1.5 oz bar is about 218 calories and a miniature about 52. Sugar, saturated fat and macros. https://cal.moonga.me/blog/calories-in-flat-white.htmlhttps://cal.moonga.me/blog/calories-in-flat-white.htmlWed, 28 Oct 2026 09:00:00 +0800Food CaloriesA flat white with regular milk has 196 kJ (47 Cal) per 100 g (AUSNUT 2023), about 490 kJ (117 Cal) for a 250 ml cup. Lattes and cappuccinos share the entry. https://cal.moonga.me/blog/halloween-candy-calories.htmlhttps://cal.moonga.me/blog/halloween-candy-calories.htmlTue, 27 Oct 2026 09:00:00 +0800Nutrition BasicsA fun-size Snickers has about 74 calories and a Reese's cup 88. See Halloween candy calories per piece, per 10 pieces and per 100 g, from USDA data. https://cal.moonga.me/blog/calories-in-whole-milk.htmlhttps://cal.moonga.me/blog/calories-in-whole-milk.htmlTue, 27 Oct 2026 09:00:00 +0800Food CaloriesWhole milk has 61 calories per 100 g (USDA), or about 149 per cup. See how 2% and skim compare, where the calories come from and how to log milk in coffee. https://cal.moonga.me/blog/calories-in-reeses-cups.htmlhttps://cal.moonga.me/blog/calories-in-reeses-cups.htmlTue, 27 Oct 2026 09:00:00 +0800Food CaloriesReese's Peanut Butter Cups have 515 calories per 100 g (USDA), so a two-cup 1.6 oz package is about 232 calories and a miniature about 36. Sugar and macros. https://cal.moonga.me/blog/calories-in-snickers.htmlhttps://cal.moonga.me/blog/calories-in-snickers.htmlMon, 26 Oct 2026 09:00:00 +0800Food CaloriesA Snickers bar has 491 calories per 100 g (USDA), so a 2 oz bar is about 280 calories, a fun size about 74 and a king size about 555. Sugar and macros. https://cal.moonga.me/blog/calories-in-meat-pie.htmlhttps://cal.moonga.me/blog/calories-in-meat-pie.htmlMon, 26 Oct 2026 09:00:00 +0800Food CaloriesA commercial meat pie has 952 kJ (228 Cal) per 100 g (AUSNUT 2023), so a 175 g individual pie is about 1,666 kJ (398 Cal). Party and family pies too. https://cal.moonga.me/blog/calories-in-coffee.htmlhttps://cal.moonga.me/blog/calories-in-coffee.htmlMon, 26 Oct 2026 09:00:00 +0800Food CaloriesBlack brewed coffee has 1 calorie per 100 g (USDA), so an 8 fl oz cup is about 2 calories. What changes the number is the milk, cream and sugar you add. https://cal.moonga.me/blog/what-are-met-values.htmlhttps://cal.moonga.me/blog/what-are-met-values.htmlSun, 25 Oct 2026 09:00:00 +0800Calories BurnedOne MET is the energy you use at rest. Learn the formula that turns METs into calories burned, with kcal and kJ examples from the 2024 Compendium. https://cal.moonga.me/blog/calories-in-black-beans.htmlhttps://cal.moonga.me/blog/calories-in-black-beans.htmlSun, 25 Oct 2026 09:00:00 +0800Food CaloriesCooked black beans have 132 calories per 100 g (USDA), about 227 per cup. See the protein, fiber and macro split, and how to log black beans in Cal.AI. https://cal.moonga.me/blog/calorie-tracking-mistakes.htmlhttps://cal.moonga.me/blog/calorie-tracking-mistakes.htmlSun, 25 Oct 2026 09:00:00 +0800Calorie TrackingThe 12 calorie counting mistakes that stall weight loss, from unlogged oil and eyeballed nuts to inflated exercise calories and stale targets, each with its fix. https://cal.moonga.me/blog/how-to-set-a-calorie-deficit.htmlhttps://cal.moonga.me/blog/how-to-set-a-calorie-deficit.htmlSat, 24 Oct 2026 09:00:00 +0800GuidesSet a calorie deficit of 10 to 25% of your TDEE, see what 250, 500 and 750 kcal per day do to weekly loss, and learn why a bigger deficit usually fails sooner. https://cal.moonga.me/blog/how-fast-should-you-lose-weight.htmlhttps://cal.moonga.me/blog/how-fast-should-you-lose-weight.htmlSat, 24 Oct 2026 09:00:00 +0800Weight LossA safe rate of weight loss is 0.5 to 1 kg (1 to 2 lb) a week, or 0.5 to 1% of body weight. Here is what that means at 60, 80 and 100 kg, and how to set it. https://cal.moonga.me/blog/calories-in-cheese-pizza.htmlhttps://cal.moonga.me/blog/calories-in-cheese-pizza.htmlSat, 24 Oct 2026 09:00:00 +0800Food CaloriesFrozen cheese pizza has 268 calories per 100 g (USDA). A 151 g serving, a third of a 15.1 oz pizza, is about 405 calories. Protein, sodium and macros inside. https://cal.moonga.me/blog/kilojoule-counter-common-australian-foods.htmlhttps://cal.moonga.me/blog/kilojoule-counter-common-australian-foods.htmlFri, 23 Oct 2026 09:00:00 +0800Nutrition BasicskJ and Calories per serve and per 100 g for 44 common Australian foods, from meat pies and lamingtons to flat whites and lychees, all from AUSNUT 2023. https://cal.moonga.me/blog/calories-in-olive-oil.htmlhttps://cal.moonga.me/blog/calories-in-olive-oil.htmlFri, 23 Oct 2026 09:00:00 +0800Food CaloriesOlive oil has 884 calories per 100 g (USDA), about 119 per tablespoon and 40 per teaspoon. See why it is the densest food in our list and how to log it. https://cal.moonga.me/blog/calories-in-baked-potato.htmlhttps://cal.moonga.me/blog/calories-in-baked-potato.htmlFri, 23 Oct 2026 09:00:00 +0800Food CaloriesA plain baked potato has 93 calories per 100 g (USDA). See calories for small, medium and large potatoes, the macro split, and how to log it in Cal.AI. https://cal.moonga.me/blog/what-is-a-calorie.htmlhttps://cal.moonga.me/blog/what-is-a-calorie.htmlThu, 22 Oct 2026 09:00:00 +0800Nutrition BasicsA calorie is a unit of energy. Here is what kcal means, how food calories are calculated with the 4-4-9 rule, and why counting works despite imprecise numbers. https://cal.moonga.me/blog/weight-loss-math-3500-calories-myth.htmlhttps://cal.moonga.me/blog/weight-loss-math-3500-calories-myth.htmlThu, 22 Oct 2026 09:00:00 +0800Weight LossA pound of fat holds about 3,500 kcal, but a 500 kcal daily deficit does not keep losing a pound a week. Here is why, a 12-week worked example and the fix. https://cal.moonga.me/blog/calories-in-white-rice.htmlhttps://cal.moonga.me/blog/calories-in-white-rice.htmlThu, 22 Oct 2026 09:00:00 +0800Food CaloriesCooked white rice has 130 calories per 100 g (USDA), and a 158 g cup is about 205 calories with 44.5 g carbs. Per-cup numbers, macros and how to log it.