The Science

Nutrition knowledge,
explained simply.

Evidence-based guides to help you understand macros, calories, and building sustainable habits that last.

A top-down view of a desk with a notebook showing manual macro calculations, next to a calculator, measuring tape, and healthy foods like chicken, avocado, and a sweet potato.

How to Set Your Own Macros: A Step-by-Step Manual Guide

Learn how to calculate macros with our step-by-step guide. We'll walk you through estimating your TDEE, setting targets for fat loss or muscle gain, and adjusting based on your progress.

Mar 28, 2026Read article

A top-down view of the best sources of resistant starch, including a bowl of overnight oats, green bananas, lentil soup, and a serving of potato salad.

5 min•Mar 28, 2026

Best Sources of Resistant Starch: A Complete Food List

Discover the best sources of resistant starch, a powerful prebiotic fiber. This guide covers the top foods with gram amounts and easy tips to boost your intake.

A side-by-side comparison of a nutritious meal for a child, rich in healthy fats, and a balanced meal for an adult, emphasizing lean protein and vegetables, illustrating different macronutrient needs.

5 min•Mar 28, 2026

AMDR for Children vs. Adults: A Guide to Nutrient Needs

Nutritional needs change from childhood to adulthood. This guide breaks down the Acceptable Macronutrient Distribution Ranges for children and adults, and how to plan meals for the whole family.

A top-down view of a plate of food for an athlete, showing portions of protein (chicken), carbs (sweet potato), and fats (avocado), with a dumbbell in the background.

4 min•Mar 28, 2026

AMDR for Athletes: A Guide to Macronutrient Ranges for Performance

Standard nutrition guidelines don't always apply to active people. Learn how the AMDR shifts for athletes and how to tailor your protein, carb, and fat intake for peak performance.

A comparison of a bowl of hot, steaming white rice and a bowl of cold white rice, illustrating the concept of creating resistant starch by cooling.

4 min•Mar 19, 2026

Does Reheating Rice Destroy Resistant Starch? (Yes and No)

Get clear, science-backed answers to your top questions about resistant starch. Learn if reheating destroys it, if freezing helps, and how cooling cooked rice impacts its glycemic index and calories.

An infographic explaining the four components of TDEE: BMR (a person resting), TEF (food being digested), NEAT (daily movement), and EAT (structured exercise).

5 min•Mar 19, 2026

How to Calculate Your TDEE: A Step-by-Step Guide

Learn exactly how to calculate your TDEE (Total Daily Energy Expenditure) to set accurate calorie targets for fat loss, muscle gain, or maintenance. This guide breaks down the four components and walks you through the formula with a real-world example.

A diagram showing the Acceptable Macronutrient Distribution Ranges (AMDR) with a plate divided into sections for Carbs (45-65%), Protein (10-35%), and Fat (20-35%).

5 min•Mar 19, 2026

AMDR for Macros: A Practical Guide to Protein, Carb, and Fat Ranges

Confused by macro percentages? This guide breaks down the Acceptable Macronutrient Distribution Ranges (AMDR) for protein, carbs, and fat, translating them into practical grams for your calorie goals.

A flat-lay image showing how to calculate daily protein intake with a calculator, notepad, and various protein-rich foods like chicken, yogurt, and protein powder.

4 min•Mar 14, 2026

How to Calculate Your Daily Protein Intake: A Step-by-Step Guide

Confused about how much protein you need? This step-by-step guide explains how to calculate your daily protein intake based on your weight, activity level, and goals, for muscle gain and fat loss.

Infographic explaining the Total Daily Energy Expenditure (TDEE) formula as Basal Metabolic Rate (BMR) multiplied by an activity factor.

4 min•Mar 14, 2026

How to Calculate Your TDEE: A Simple Guide to Your Calorie Needs

Learn what Total Daily Energy Expenditure (TDEE) is and how to calculate it using simple steps. Understand your BMR, activity levels, and how to set calorie targets.

A flat-lay arrangement of healthy, low-calorie protein sources, including grilled chicken, baked fish, Greek yogurt, tofu, and eggs on a clean background.

3 min•Mar 13, 2026

Best High-Protein, Low-Calorie Foods: 20+ Picks to Stay Full and Lean

Discover top food choices that pack a protein punch without the extra calories. Learn how lean meats, fish, dairy, and plant-based options can support your health and fitness goals.

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

4 min•Feb 10, 2026

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.

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.

4 min•Mar 13, 2026

Cold Rice Calories: Does Cooling Rice Actually Reduce Them?

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.

Nutrition knowledge,explained simply.