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Articles

Chart of added sugar limits in grams: the American Heart Association figures of 25 grams for women and 37.5 grams for men, calculated from 100 and 150 calories, beside 10 percent and 5 percent of calories at 1,500 and 2,000 calories per day

Added Sugar Per Day: Limits in Grams by Calories

How much added sugar per day? Compare AHA, WHO and Dietary Guidelines limits in grams, what 10% of calories means, and label reading.

Sep 20, 2026

Two labelled boxes side by side, intermittent fasting on the left and daily calorie restriction on the right, joined by the word vs

science

Intermittent Fasting vs Calorie Restriction: Trials

What head-to-head trials and the 2026 Cochrane review show about intermittent fasting versus ordinary calorie restriction, and who should not fast.

Sep 20, 2026

Three cards comparing USDA calories per 100 g: chicken breast raw 120 and roasted 165, white rice raw 365 and cooked 130, regular oats dry 379

macros

Weigh Food Raw or Cooked for Calorie Tracking

Should you weigh food raw or cooked? Match your scale to the database entry. USDA figures for chicken, rice and oats worked through.

Sep 20, 2026

Scale of whole grain in grams per day comparing the 2026 meta-analysis, where first effects appeared at 30 to 40 grams and the largest at 60 to 100 grams, with the Dietary Guidelines goal of 2 to 4 servings, about 32 to 64 grams, and the Whole Grains Council figure of 48 grams

science

Whole Grains Per Day: What 87 Trials Found

A 2026 analysis of 87 trials found better risk markers at 30-100 g of whole grain daily. See what a serving is and what the trials could not show.

Sep 20, 2026

Bar comparison showing liver fat fell 67 percent on the ketogenic diet versus 45 percent each on the Mediterranean and plant-forward diets, with weight loss matched at about 10 percent across all three groups in a 42-person Washington University trial

science

Keto vs. Mediterranean: The New Liver Fat Study

A new Cell Metabolism trial compared keto, Mediterranean, and plant-forward diets on liver fat and prediabetes. Here's what it found — and didn't.

Sep 12, 2026

Two-panel graphic: left panel shows the study's 24-34% higher prostate cancer risk finding in 17,024 US men, right panel lists what the study can't show, including self-reported diagnosis and no proof of causation

science

Ultra-Processed Food and Prostate Cancer Risk

A 2026 study of 17,024 US men found 24-34% higher prostate cancer risk tied to ultra-processed food intake. What the data shows, and its limits.

Sep 8, 2026

Two-panel comparison of the claims made against seed oils on one side and what controlled research actually shows on the other

science

Are Seed Oils Really Bad for You? The Evidence

Seed oils are in the headlines again. Here's what research shows on inflammation, omega-6, and whether beef tallow is the healthier swap.

Sep 5, 2026

Stat callout showing an 11 to 14 percent average calorie reduction, sustained for 2 years in the Yale CALERIE trial, next to a moderate-versus-crash-diet comparison

science

Can Calorie Restriction Slow Aging Painlessly?

A moderate calorie cut lowered an aging-linked inflammation protein in a Yale trial, independent of weight loss — what it means for your target.

Sep 5, 2026

Two bar diagrams side by side under the label 'restricted sleep': a leptin bar shown lower and a ghrelin bar shown higher, representing opposite hormone shifts from short sleep

science

How Sleep Loss Affects Leptin and Ghrelin

Losing sleep drops leptin and raises ghrelin within days, driving stronger hunger and cravings. Here's what the research shows and how to adjust.

Sep 5, 2026

Line chart comparing a flat, stalled scale-weight line against a steady, gradually declining fat-loss trend line, with the sudden catch-up drop labeled 'the whoosh'

weight loss

The Whoosh Effect: What It Is and Is It Real

The whoosh effect explains why the scale stalls for weeks then drops suddenly: what causes it, how long it takes, and how to spot a real plateau.

Sep 5, 2026

Two-panel comparison: the old model where GLP-1 drugs were thought to suppress hunger neurons, versus a new 2026 Yale mouse study published in PNAS finding they instead recruit hunger neurons, not yet confirmed in humans

science

How GLP-1 Drugs Actually Work: New Yale Study

A new Yale mouse study suggests GLP-1 drugs recruit hunger neurons instead of silencing them, a clue to why hunger persists on medication.

Sep 3, 2026

Two stat cards comparing food weight for the same 200 calories: 1,333 grams of raw cucumber versus 33 grams of dark chocolate

weight loss

Volume Eating: Energy Density for Weight Loss

Volume eating uses low-calorie-density foods to feel full on fewer calories. Here's the actual science, a food list, and how to build it into your day.

Sep 3, 2026

Comparison callout contrasting off-label GLP-1 microdosing, which has no FDA-approved dose or published safety data, against standard FDA-approved titration schedules for semaglutide and tirzepatide

science

GLP-1 Microdosing and Your Calorie Targets

GLP-1 microdosing is trending online, but there's no dosing standard. Here's what it likely means for appetite, calorie intake, and protein targets.

Aug 30, 2026

Two side-by-side stat callouts: 11% of US adults currently taking a GLP-1 per Gallup's July 2026 poll, up from 3% in 2024, and 12% per KFF's separate November 2025 poll

science

GLP-1 Usage Statistics 2026: Who's Taking Them

Gallup and KFF's 2026 polling: 11-12% of US adults now take a GLP-1 drug, up from 3% in 2024. Real stats by age, sex, and condition.

Aug 23, 2026

Timeline chart showing four parts of a day on Zepbound — morning, midday, afternoon, and evening — each labeled with a short eating priority: protein first, smallest meal is fine, protein plus fiber, and hydrate

meals

Zepbound Diet Plan: Eating Structure, Day by Day

A day-by-day framework for eating on Zepbound while appetite is suppressed, with protein targets and a free 7-day plan sized to your calories.

Aug 23, 2026

Four labeled boxes showing the protein, whole grain, produce, and healthy fat slots of a balanced kids' lunch box

meals

How to Build a Balanced Lunch Box for Kids

A parent's framework for a balanced kids' lunch box — protein, carbs, produce, and healthy fat portions, plus real calorie ranges by school grade.

Aug 20, 2026

Horizontal bar chart comparing lower, moderate, and higher NEAT calorie burn across desk job, standing job, and manual labor activity types

basics

What Is NEAT? The Hidden Calories in Your TDEE

NEAT can vary daily calorie burn by hundreds of kcal. Learn what non-exercise activity thermogenesis is, how it affects TDEE, and how to raise it.

Aug 17, 2026

Weekly grocery cost by diet pattern: vegan is cheapest at $46.17 a week, high-protein is most expensive at $103.56 a week, with vegetarian, omnivore, and low-carb in between

meals

Weekly Grocery Cost by Diet Pattern, 2026

We priced real 7-day meal plans across 8 diet patterns against 2026 grocery data. Vegan costs $46/week; high-protein costs $104.

Aug 16, 2026

Table of creatine side effects: water retention is confirmed; kidney/liver harm, dehydration, cramping, and hair loss are not supported by evidence; digestive, mood, and sleep effects are mixed

science

Creatine Side Effects: What the Research Shows

Creatine side effects explained with real research: digestion, water weight, kidney/liver questions, sleep, mood, and what happens if you stop.

Aug 13, 2026

Stat callout showing 45% of patients maintained or continued losing weight one year after stopping semaglutide or tirzepatide, from Cleveland Clinic real-world data

weight loss

Weight Regain After Stopping GLP-1 Drugs

Weight regain after stopping GLP-1 drugs is common, but it isn't inevitable. Recalculate your calorie and protein targets before and after tapering.

Aug 13, 2026

Horizontal bar diagram showing waist-to-hip ratio thresholds linked to higher central-fat risk in research: 0.85 or above for women, 0.90 or above for men

basics

Waist-to-Hip Ratio vs. BMI: Which to Trust?

BMI can't see where fat sits on your body. Waist-to-hip ratio can — WHO cutoffs, correct measurement technique, and when each tool wins.

Aug 12, 2026

Bar chart of a seven-day calorie cycle, alternating five lower-calorie days at 1,700 kcal with two higher-calorie days at 2,400 kcal, averaging 1,900 kcal per day

weight loss

Calorie Cycling: Does Zigzagging Calories Work?

Calorie cycling means eating more some days and less on others. Here's the evidence, plus how to build your own weekly cycle from your TDEE.

Aug 11, 2026

Bar comparison showing younger adults need 20 to 25 grams of protein per meal to maximize muscle protein synthesis, while older adults need 35 to 40 grams

science

How Much Protein Per Meal Do Older Adults Need

Muscle protein synthesis gets harder to trigger with age. Older adults need roughly 35-40g of protein per meal, not the 20-25g that works at 25.

Aug 11, 2026

Stat callout showing the 14 grams per 1,000 kcal fiber target this site's calculator uses, scaled to your own calorie intake

macros

Fibermaxxing: How Much Fiber Is Too Much?

Fibermaxxing is trending, but most coverage skips the number that matters most: your own target. Here's how to find it and raise it safely.

Aug 9, 2026

Stat callout listing nausea, diarrhea, constipation, and appetite as the four Mounjaro side effects covered separately, with real SURMOUNT-3 trial rates

meals

Mounjaro Side Effects: What to Eat for Each One

Nausea, diarrhea, constipation, and low appetite on Mounjaro each call for different food choices. Real trial numbers, not general advice.

Aug 9, 2026

Stat callout showing 0-40% as the range across published studies for how much of Wegovy's weight loss is lean mass, noting a 12-month study found strength increased

science

Does Wegovy Really Cause Muscle Loss?

Wegovy's muscle-loss numbers don't agree with each other. What the actual studies show, including a newer one most coverage skips.

Aug 9, 2026

Stat callout showing a 1.0 to 1.6 grams per kilogram protein target for people on GLP-1 medications, noting lean mass averages about 25 percent of total weight lost in a GLP-1 meta-analysis

macros

How Much Protein on GLP-1 Medications?

GLP-1 medications suppress appetite enough to put muscle at risk. Here's the protein range research actually supports, and how to hit it.

Aug 6, 2026

Grid comparing meal-plan cooking effort settings from minimal to involved

meals

How to Adjust a Meal Plan You Don't Like

Meal count and cooking effort are two separate settings, not a fixed formula — how each one changes a generated plan.

Aug 4, 2026

weight loss

Adjusting Your Calorie Target as You Lose Weight

Why the same calorie deficit shrinks in real terms as you lose weight, a worked example showing how much, and how often to actually recalculate.

Aug 4, 2026

Grid comparing cooking methods that scale well for batch cooking: one-pot, sheet-pan, slow cooker, pressure cooker

meals

Batch Cooking 101: Cook Once, Eat for Weeks

How batch cooking differs from weekly meal prep, which cooking methods scale best, and how to build a freezer stock that actually gets used.

Aug 4, 2026

Grid comparing protein sources by density, cost, and versatility

macros

The Best Protein Sources, Ranked a Few Ways

'Best' protein source depends on what you're optimizing for — protein density, cost, or versatility. A grounded look at all three, not just one list.

Aug 4, 2026

Diagram showing the FDA's allowed calorie label tolerance — a label can under-deliver freely but not exceed 120 percent of its declared value

basics

How Accurate Are Calorie Counts, Really?

Nutrition labels, restaurant menus, and apps display calorie numbers with more precision than the real measurement supports.

Aug 4, 2026

Grid comparing sources of complex carbs — grains, legumes, and starchy vegetables — against sources of simple carbs

macros

Complex vs. Simple Carbs: What Separates Them

Complex carbs aren't a vague 'healthier' category — the real distinction is starch versus sugar, and it changes how a food affects blood sugar.

Aug 4, 2026

Stat card showing that each additional away-from-home meal adds roughly 134 calories to average daily intake

basics

How to Eat Out Without Derailing Your Plan

Restaurant meals average more calories than food at home. Practical ways to eat out regularly and stay on target.

Aug 4, 2026

meals

Meal Planning for a Family, One Set of Numbers

This site calculates targets for one person. Practical ways to build a family's meals around one generated plan, without cooking twice.

Aug 4, 2026

Big stat card showing the recommended daily fiber intake compared to typical actual intake

macros

Fiber and Satiety: Why It Keeps You Full

Most people fall well short of recommended fiber intake. How fiber affects fullness, how much you actually need, and where to find it.

Aug 4, 2026

Grid of nine common food allergens that can be excluded from a generated meal plan

basics

Meal Planning With a Food Allergy or Intolerance

This site can exclude 9 common allergens from a generated plan — what that feature actually does, its real limits, and why it isn't a medical tool.

Aug 4, 2026

Grid comparing sources of unsaturated fat, saturated fat, and trans fat

macros

Healthy Fats Explained: Saturated vs. Unsaturated

Dietary fat isn't one thing to limit or embrace — the type matters. What separates the three fat types, and what WHO recommends.

Aug 4, 2026

Comparison bars showing how well different proteins hold up to meal-prep storage and reheating

meals

High-Protein Meal Prep: What to Cook and Store

Which proteins actually hold up to a week of storage and reheating, how to portion them accurately, and how to keep them from drying out.

Aug 4, 2026

Big stat card showing 3 to 4 days as the safe refrigerator window for cooked meal-prepped food

meals

How Long Does Meal-Prepped Food Actually Last?

Real USDA storage windows for cooked meat, grains, and vegetables — plus the specific risk with rice that most meal-prep guides skip.

Aug 4, 2026

Comparison bars showing expected weekly weight gain from a mild 250 calorie surplus versus a larger 500 calorie surplus

muscle gain

A Bulking Plan That Doesn't Waste the Surplus

How big a calorie surplus actually needs to be to build muscle, why bigger isn't faster, and how to tell if it's working after a few weeks.

Aug 4, 2026

Comparison bars showing three deficit sizes — mild, standard, and aggressive — with the aggressive option flagged as needing extra caution

weight loss

How to Build a Cutting Plan Without Losing Muscle

How to size a deficit for cutting instead of general weight loss, why very aggressive deficits backfire, and how protein and training fit in.

Aug 4, 2026

Grid showing a grocery shopping trip organized by store aisle: produce, meat and seafood, dairy and eggs, pantry

meals

How to Actually Grocery Shop From a Meal Plan

A generated shopping list is only half the job — how to shop it efficiently, safely, and without drifting from what the list actually says.

Aug 4, 2026

Four-step process diagram: Plan, Shop, Cook, Store

meals

How to Meal Prep for a Week: A Beginner's Guide

A step-by-step process for planning, shopping, cooking, and storing a full week of meals — without spending your entire Sunday in the kitchen.

Aug 4, 2026

Diagram showing a baseline daily water target plus an additional amount added per hour of training

basics

How Much Water Do You Need Each Day?

Hydration gets less attention than calories and macros, but the effect on performance is real and measurable. How this site estimates a daily target.

Aug 4, 2026

Comparison bars showing total daily thermic effect of food is the same whether split across three meals or six

basics

Does Eating More Often Boost Your Metabolism?

The idea that frequent small meals speed up metabolism is a persistent myth. What the research on meal frequency shows.

Aug 4, 2026

Comparison bars showing relative cost per gram of protein across different food sources

meals

Meal Planning on a Budget: Eat Well for Less

Practical ways to hit your calorie and protein targets without overspending — cheaper protein sources, less food waste, and smarter shopping.

Aug 4, 2026

Diagram of a typical 8-hour time-restricted eating window within a 24-hour day

science

Does Meal Timing Matter? Circadian Rhythm

Time-restricted eating and circadian research suggest when you eat may matter, independent of how much you eat.

Aug 4, 2026

Grid showing protein intake spread evenly across four meals through the day

muscle gain

Protein Timing: Does When You Eat It Matter?

Total daily protein comes first, but spreading it across the day matters too — what the evidence actually supports.

Aug 4, 2026

Grid of four habits associated with successful long-term weight maintenance: regular self-weighing, consistent eating, staying active, catching regain early

basics

How to Actually Plan for Weight Maintenance

Maintenance isn't a number set once — what changes it over time, what long-term maintainers do, and a realistic range.

Aug 4, 2026

basics

Meal Planning for Shift Work and Night Shifts

Night shift work disrupts circadian rhythm in ways that affect metabolism. What NIH research supports for eating on it.

Aug 4, 2026

meals

Snacks That Fit Your Calorie and Protein Target

A snack is meant to be roughly 10-15% of a day's calories. Real combinations that hit that share, not just guesswork.

Aug 4, 2026

Grid of four common meal-plan problems and where to look for each one

basics

Meal Plan Isn't Working? What to Actually Check

A practical checklist for when a generated meal plan doesn't seem to work — weight not moving, hunger, or a bad fit.

Aug 4, 2026

Grid comparing the carb, protein, and fat percentage split across five macro presets

macros

Which Macro Split Preset Is Actually Right for You?

Balanced, low-carb, high-protein, keto, endurance — what each of the five presets optimizes for, and how to choose.

Aug 4, 2026

Grid of plant-based protein sources: legumes, tofu and tempeh, seitan, and whole grains

macros

Hitting Your Protein Target as a Vegetarian

Plant-based protein takes deliberate planning, not more supplements. Real food combinations that hit a protein floor.

Aug 4, 2026

Diagram showing the glycemic index scale from 0 to 100, with pure glucose set at 100

science

What Is Glycemic Index, and Does It Matter?

Glycemic index measures how fast a food raises blood sugar — but it has real limitations as a standalone guide to use.

Aug 4, 2026

Grid showing the four NOVA food-processing categories from unprocessed to ultra-processed

science

Whole vs. Processed: What the Research Shows

Almost all food is processed somewhat. What distinguishes 'ultra-processed' food, and what a controlled NIH trial found when it tested it directly.

Aug 4, 2026

Gauge diagram showing a protein range from a general minimum of 0.8 grams per kilogram up to a training range of 1.6 to 2.2 grams per kilogram

macros

How Much Protein Do You Really Need?

The official RDA is 0.8g/kg, but people who train regularly generally need more. Here's the range, and where each number comes from.

Aug 3, 2026

Diagram of two bars, calories in and calories out, with the gap between them labeled as a deficit

weight loss

How Many Calories to Eat to Lose Weight?

How a calorie deficit actually produces weight loss, why the old 3,500-calorie rule oversimplifies it, and how to pick a realistic pace.

Aug 2, 2026

Horizontal bar diagram showing total daily energy expenditure split into a larger BMR segment and a smaller activity segment

basics

What Is TDEE? Total Daily Energy Expenditure

TDEE is the total energy your body uses in a day. What it includes, how it's estimated, and why it changes over time.

Aug 1, 2026