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Every diet contradicts the last. Carbs are bad. Fats are bad. Eat in a 6-hour window. The truth? Calories drive fat loss. Macros drive everything else: energy, muscle, success. It doesn't have to be confusing.

The Science + The System

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Evidence-based articles breaking down macros, calories, and nutrition fundamentals in plain English.

Use the System

Free tools to find your TDEE, ideal macros, protein needs, and more to help you achieve your goals.

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TDEE Calculator

Find your Total Daily Energy Expenditure and know exactly how many calories your body needs to maintain, lose, or gain weight.

Protein Intake Calculator

Find your protein needs based on your goals.

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Macro Calculator

Discover your ideal balance for your goals.

BMI Calculator

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Nutrition Facts

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How It Works

Figure Out Your Numbers

Use a calculator to find your calories, protein, or macros. Or read an article if you want to understand why those numbers matter first.

Make Sense of Them

No jargon, no fluff. You'll get clear results you can actually use, with the reasoning behind them.

Put It Into Practice

Start tracking, adjust as you go, and build a routine around what works for your life — not someone else's.

Latest Articles

Evidence-based nutrition knowledge, explained simply.

A top-down view of a variety of healthy, high-fiber foods including oats, berries, apples, broccoli, and beans, arranged on a clean surface.

Why Fiber is Your Gut's Best Friend: A Simple Guide

Discover why dietary fiber is crucial for your health. This guide breaks down the types of fiber, its benefits for digestion, weight management, and heart health, with simple tips to get more.

5 min read

A side-by-side comparison of a bowl of hot, steaming white rice and a bowl of cooled, reheated white rice, illustrating the concept of resistant starch.

The Cold Rice Hack: How Resistant Starch Can Lower Calories

Discover the science behind the viral 'cold rice hack.' Learn how cooling and reheating rice increases resistant starch, which can lower the calories you absorb and blunt blood sugar spikes.

5 min read

An illustration showing how protein has a higher thermic effect (20-30%) compared to carbohydrates (5-10%), leading to a greater metabolic burn.

The Thermic Effect of Protein: How Eating More Can Help You Lose Weight

Discover the thermic effect of protein, a key reason why high-protein diets can boost your metabolism and support weight loss. Learn how your body burns more calories just by digesting protein.

5 min read

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