Nutrition basics
Find a clear answer to your food and nutrition questions.
Start with the basics
What are macros?
Understand protein, carbs and fats.
How many calories should I eat a day?
Find a starting point for your daily calories.
What does protein do in your body?
Why your body needs protein and where to find it.
What do carbs do in your body?
How carbs fuel your day.
What does fat do in your body?
What fats do and how they fit into meals.
How much protein do you need per day?
Work out a daily protein target.
Calories and weight goals
What is a calorie deficit?
Understand the idea behind eating for weight loss.
How to calculate maintenance calories
Estimate how much you need to maintain your weight.
How to calculate your macros by hand
Follow a worked example, step by step.
How to set your macros for weight loss
Set calorie and macro targets for weight loss.
How to set your macros for muscle gain
Plan your macros to support muscle gain.
Cutting, bulking or maintenance: what do they mean?
What these terms mean for your food choices.
Body recomposition: can you lose fat and build muscle?
Understand losing fat while building muscle.
Can you build muscle in a calorie deficit?
Who may be able to do both, and what helps.
When should you recalculate calories and macros?
Know when your targets need an update.
Food labels and nutrients
How to read a nutrition label
Know what to look for on the package.
Serving size vs. portion size: what is the difference?
Compare the label with the amount you actually eat.
How to calculate nutrition for a homemade recipe
Add up a recipe and divide it into portions.
How much fiber do you need per day?
Your daily fiber target and foods that can help.
How much sodium should you have per day?
Understand sodium amounts in everyday foods.
Everyday meals
How to eat out while working toward your goals
Choose a restaurant meal that works for you.
25 high-protein foods, ranked by protein per calorie
Compare protein in 25 everyday foods.
How to build a balanced meal with macros
Put together a meal, then adjust the portions.
How to hit your protein goal on a budget
Make your protein budget go further.
Training and your routine
What to eat before a workout
Pick a meal or snack for the time you have.
What to eat after a workout
Put together a practical meal after training.
Should you eat the same calories on rest days?
Decide whether to change your intake on rest days.
Why did I gain weight overnight?
Understand day-to-day changes on the scale.