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
How to Estimate Calories Burned During Strength Training
Strength training calorie burn is easy to overstate and hard to measure. Use MET values and a simple formula to get an estimate you can actually log.
Protein Timing: Does It Actually Matter When You Eat It?
Does protein timing matter, or is the anabolic window a myth? What meta-analyses say about when to eat protein, and the few cases where timing helps.
Why Fitness Trackers Overestimate Calorie Burn (And How to Adjust)
Your watch says you burned 600 calories. Research suggests it is often wrong by 20 to 90 percent. Here is why fitness trackers overestimate burn and how to adjust.