# Calorie & macro estimates (per logged portion)

Rough, food-database-style estimates used by `scripts/calc_meal.py` to show per-meal
calories and to enforce the RATIONAL PORTIONS rule (incl. the 1000 kcal/meal cap).
These are SUGGESTED-meal estimates — they exclude cooking oil/butter/condiments that
are NOT logged in meal-history.json, so real cooked calories run ~80–150 kcal higher
per cooked meal. Label any shown figure as "est." Not medical/dietitian-grade.

`kcal_per` is the value for the portion unit used in meal-history.json:
- count / can / portion / bulb / tub / jar / pack / loaf / serving → whole item
- g / ml → per gram (× qty)

## Animal (non-red-meat)
- Eggs — 70 kcal each (count)
- Chicken breast — 165 kcal (count ~1 breast / ~120g)
- Tinned tuna in veg oil — 190 kcal (can, drained+oil)
- Tinned tuna in spring water — 130 kcal (can)
- Tinned green lentils — 230 kcal (can)
- Greek yogurt (0%) — 50 kcal / 100g
- Cottage cheese — 95 kcal / 100g
- Cheese — 400 kcal / 100g
- Halloumi — 320 kcal / 100g
- Whey protein powder — 4 kcal / g (i.e. 200 kcal per 50g)
- Milk (semi) — 0.5 kcal / ml

## Plant / grain / legume
- Dried red lentils — 3.5 kcal / g (dry)
- Baked beans — 200 kcal / can
- Chickpeas — 180 kcal / can
- Tofu (firm) — 1.4 kcal / g
- Edamame (frozen) — 1.2 kcal / g
- Wholemeal pasta — 350 kcal / serving
- Microwave rice — 220 kcal / portion
- Scottish oats — 3.7 kcal / g

## Veg (mostly low-cal, high volume)
- Broccoli — 35 kcal (count ~1 head half)
- Carrots — 0.41 kcal / g
- Courgette — 20 kcal (count)
- Sweet potatoes — 130 kcal (count)
- Aubergine — 40 kcal (count)
- Red cabbage — 40 kcal (count)
- Cauliflower — 30 kcal (count)
- Leeks — 55 kcal (count)
- Mushrooms — 0.23 kcal / g
- Lettuce — 15 kcal (count)
- Salad tomatoes — 15 kcal (count)
- Orange bell pepper — 30 kcal (count)
- Small white onions — 15 kcal (count)
- Frozen mixed veg — 0.73 kcal / g
- Peeled plum tomatoes — 90 kcal (can)

## Red meat (in-stock only, never bought)
- Cumberland sausages — 55 kcal (count)
- Lamb mince — 2.5 kcal / g

## Calorie cap (RATIONAL PORTIONS)
Each meal must stay at or under **1000 kcal** (est., excluding unlogged cooking fat).
If a capped+balanced meal would exceed 1000 kcal, reduce starch/cheese/halloumi/lentil
portions (not protein) until it fits — or it's a sign the plate is too starch-heavy.