Guides
Nutrition guides
Everything you need to make sense of calories, macros, and healthy eating. Need a number instead? Jump to the calculators.
CaloriesHow many calories should I eat a day?The full answer by age, sex, and activity — with a free calculator and average chart.Read →Fat lossWhat is a calorie deficit?The only way to lose fat — how big to make it, how to create one, and why the scale stalls.Read →MuscleCalorie surplus: gain weight & build muscleHow many calories to gain weight, how much protein for muscle, and how to bulk without the fat.Read →MacrosCalories in protein, carbs & fatProtein 4, carbs 4, fat 9 per gram — the macro calorie chart and how to count them.Read →Calorie appsAI calorie counter: how photo tracking worksHow AI photo calorie counting works, how accurate it is, and the best free option.Read →USDAWhat is MyPlate?The USDA's official food-group guide that replaced the food pyramid in 2011.Read →HistoryFood pyramid vs MyPlateWhat changed in 2011, why the pyramid was replaced, and which to follow today.Read →Food groupsThe 5 food groupsFruits, vegetables, grains, protein, and dairy — portions, examples, and nutrients.Read →ReferenceCalories in common foodsA quick calorie & macro chart for 20 everyday foods — banana, egg, chicken and more.Read →Weight lossIntermittent fastingThe 16:8, OMAD and 5:2 schedules compared, and how to pair fasting with calorie tracking.Read →