Nutrition Guides
Long-form guides for people who want the detail behind the calorie math. Cited where it matters.
Guides Coming Soon
New guides are in the queue. Check back soon.
From the Blog
Calorie Cycling Explained: Higher and Lower Days on the Same Weekly Total
Calorie cycling spreads the same weekly total unevenly across seven days. Here is what the matched-calorie trials actually found, and when the uneven version is easier to hold.
How to Count Calories at a Buffet or Potluck Without Weighing Anything
How to count calories at a buffet or potluck when nothing has a label. What the portion research says, which dishes actually cost you, and how to log the plate afterward.
The Case for Diet Breaks: Why Two Weeks at Maintenance Can Speed Fat Loss Up
Diet breaks look like stalling. The research says a planned pause at maintenance can leave you leaner than dieting straight through. Here's what it does and how to run one.