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Five quick inputs. We'll handle the math.
To maintain your current weight
—calories / day
Daily targets by goal
—
Lose weight
(-500 cal)
(-500 cal)
—
Maintain
—
Build muscle
(+300 cal)
(+300 cal)
Latest from the blog
Practical, evidence-grounded writing on nutrition — picked because they answer the questions this number usually brings up next.
Macros · Protein
How much protein do you actually need?
The real number is more boring than the internet says, and easier to hit.
Meal Prep · How-To
Meal prep for beginners: a real week of lunches
Cook components, not meals. Five lunches you'll actually want to eat.
Weight Loss · Evidence
The 80/20 of weight loss: what actually moves the scale
About 20% of the effort drives 80% of the result. Here's where to put it.
