Nutrition
Nutrition Guides
Calories, protein, and eating well without the guesswork.
- Nutrition
Alcohol Calorie Calculator: Impact on Weight Loss
A beer or glass of wine isn't just 100-150 calories - it pauses fat burning for hours after you finish it. - Nutrition
How to Keep a Food and Symptom Diary That Finds Your Triggers
Memory is a terrible food detective. A structured food and symptom diary catches patterns — here's what to record and for how long. - Nutrition
How Many Carbs Can You Eat on Keto?
Most ketogenic plans cap carbs around 20–50 g a day. Here's what that looks like on a plate — and how to set fat and protein targets that fit your body. - Nutrition
How Do You Calculate the Calories in a Homemade Recipe?
The reliable way to get calories for a homemade dish: weigh ingredients, use USDA data, divide by servings — or let our free analyzer do it in seconds. - Nutrition
How Do You Know If Your Gut Is Healthy?
Comfortable digestion, regularity, and steady energy are the everyday signs of a healthy gut. Here's what feeds your microbiome — and what starves it. - Nutrition
What Is an Anti-Inflammatory Diet? Foods to Eat and Limit
An anti-inflammatory diet isn't a product — it's a pattern: vegetables, fruit, fish, nuts, olive oil, and less ultra-processed food. See where you stand. - Nutrition
How Much Water Should You Drink a Day?
Forget the 8-glasses rule. How much water you really need depends on your size, activity, and climate — here's how to find a target that fits your body. - Nutrition
How to Calculate Your Macros for Your Goal
Calories decide whether your weight changes; macros decide what that weight is — fat or muscle. Here’s how to set your protein, carbs, and fat for your goal, and adjust them as you go. - Nutrition
Intermittent Fasting for Beginners: How to Pick a Schedule
Cycling between eating and fasting windows — like 16:8 — can help you eat less without counting every calorie. Here’s how to pick a schedule you’ll keep.