Studies of self-reported calorie intake consistently find 20–40% under-reporting. If your "1,800 kcal" plan isn't working, the calories are usually the leak.
Weigh solids in grams. Cups and spoons are 30–50% off for calorie-dense foods (nut butters, oils, cereals).
Log the small stuff: cooking oil, splashes of milk, tastes while cooking, condiments.
Review weekly averages, not daily totals.
After 4–8 weeks, most people can eyeball their staples. Retrack for a week whenever progress stalls.
Set the target you're tracking against.
Calorie / TDEE Calculator →
BMI can label muscular athletes as overweight or obese. Here's when BMI misses the mark and what to use instead.
The clearest waist guideline for women, based on the NHS and Ashwell Waist-to-Height ratio — no charts, just one rule.
How age changes your healthy weight range, and the simple WHO/CDC formula that answers "how much should I weigh?".