I don;t worry about the calories. I count only the carbohydrate grams. If the count is low for the day I will add whaterver it takes to raise the carb level. Soy flour is low in carbs ( around 5 net carbs per 1/2 cup >>> something like that ) adn high in protein. I make low carb cookies, pancakes and fried chicken with soy flour breading. My hubby made very good gravy with it. Honey dew melon has 7 grams per 1/2 cup. Sometimes I deliberately keep my carbs way down so that I can reward myself with a serving of lays potatoe chips or an oreo cookie. I make mashed potatoes that have 1/2 the carbs. I can always level out my carbs.