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Plain-language explainers on calories, protein, macros, eating on a GLP-1 medicine, and how accurate AI food tracking really is. Every number is sourced, and none of it is medical advice.
Calories & deficit
Start with the TDEE calculator or the weight loss guide.
Calories & deficit
How Many Calories Should I Eat? A Practical Estimate
A practical way to estimate daily calories, and why every estimate drifts.
Calories & deficit
Calorie Deficit Explained: Rates and the 3,500 Rule
How a deficit works, why the 3,500 rule overestimates, and a sustainable pace.
Calories & deficit
Adaptive TDEE: Why Your Calorie Target Should Change
Why your target should move with your weight trend, not stay fixed.
Protein
Turn a target into grams with the protein calculator.
Protein
How Much Protein Per Day? Targets by Goal
Evidence-based ranges for general health, weight loss, lifting and older adults.
Protein
25 High-Protein Snacks With Calories and Protein
25 snacks with calories and protein per serving, from USDA data.
GLP-1
General information only. See the GLP-1 tracking guide and the GLP-1 protein calculator, and talk to your prescriber.
GLP-1
Eating Enough Protein on Semaglutide or Tirzepatide
Why protein matters when appetite drops, and small-appetite strategies.
GLP-1
Eating With GLP-1 Nausea and Low Appetite
Foods and eating patterns for nausea, constipation and low appetite.
AI tracking & accuracy
Our measured results are on the accuracy page.
AI tracking & accuracy
Are AI Calorie Counter Apps Accurate?
What research says about photo estimates, plus our own benchmark.
AI tracking & accuracy
Hidden Calories in Cooking Oil, Sauces and Dressings
USDA values for oils, butter, dressings and sauces, and how to log them.
Macros
Go further with the lifters guide or the athletes guide.
Macros
How to Count Macros: A Beginner's Guide
What macros are, how to set targets, and a worked 2,000 kcal example.