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.

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.

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

'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.

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

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

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

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

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

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.