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.

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.

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

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

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.

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

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

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

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

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

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