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KusWise — nutrition, calories, and habits that stick.

Plain-English guides to weight loss, calorie tracking, macros, and building a body that works — written by a team of trainers and coaches.

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Science

Apr 07, 20267 min read

How many calories to lose 1 kg? The 7,700 kcal math

1 kg of fat = 7,700 kcal — the British Dietetic Association number. A 1,100 kcal/day deficit cuts that in a week. Here's why most people shouldn't.

KusWise Team · Coaches & trainers

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Habits

May 09, 202610 min read

Why am I not losing weight in a calorie deficit?

Six honest reasons the scale stalls when you're sure you're in a deficit — and how to find which one is yours without changing your plan in panic.

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Habits

May 06, 20269 min read

Calories at a restaurant: how to estimate when there's no label

Three estimation methods for restaurant meals — eyeball, hand-portion, and snap-the-menu — plus realistic numbers for the dishes that trip dieters up the most.

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Nutrition

May 02, 20268 min read

How to read a nutrition label (and what to ignore)

Four numbers on a nutrition panel matter. The rest is decoration. Here's what to read, what to skip, and the fastest way to log it.

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Science

Apr 28, 202611 min read

GLP-1 and calorie tracking: do you still need to count on Ozempic and Wegovy?

Short answer: less than before, but the goal of tracking shifts from "hit a number" to "don't fall below your floor" on protein and fiber.

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Habits

Apr 25, 20269 min read

How to lose weight without hating the process

A trainer-written guide to losing weight steadily — calorie deficit, protein, sleep, and the small habits that actually keep working past week two.

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Habits

Apr 24, 20269 min read

How to break a weight-loss plateau in 7 days

A one-week reset playbook — diet break, sleep audit, NEAT bump, protein audit, weekend lockdown — that moves the scale again without cutting calories further.

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Nutrition

Apr 22, 20268 min read

How to Calculate Your Calorie Deficit (30-Second Guide)

Calculate your calorie deficit in 30 seconds. Free formula, the 3 mistakes that make most online calculators useless, and a TDEE-aware tool. No sign-up.

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Science

Apr 20, 202611 min read

Reverse dieting: how to come out of a cut without bouncing back

How to add calories back slowly after a fat-loss phase so your metabolism recovers and you keep the result — week-by-week protocol, plus what most people get wrong.

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Apr 19, 20268 min read

Track macros from a photo: how it works and what it costs in accuracy

Photo-based food logging is the fastest way to track macros in 2026. Here's how the AI gets to a number, where it's accurate, and where it isn't.

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Product

Apr 18, 20269 min read

Best Telegram calorie tracker bot in 2026: KusWise vs FitPlate vs CaloriesTrackerAIBot

Honest side-by-side of the three best Telegram calorie bots. What FitPlate and CaloriesTrackerAIBot get right, where they stop, and what KusWise adds on top.

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