Nutrition Knowledge Base
Evidence-based guides to help you master macros, optimize your nutrition, and reach your goals.
Weight Loss
Macros for Weight Loss: The Complete Guide to Losing Fat
Learn the best macro ratios for weight loss, how to calculate your fat loss macros, and the science behind why tracking macros beats calorie counting.
Sarah Chen, MS, RD 
Best Macro Ratio for Fat Loss: Find Your Optimal Split
What's the best macro ratio for losing fat? This guide gives you specific protein, carb, and fat splits based on your body type, activity level, and goals.
Sarah Chen, MS, RD 
Macros for Women Over 40: The Complete Guide to Eating for Your Changing Body
Struggling with macros after 40? This guide explains exactly how to set protein, carbs, and fats for women 40+ dealing with hormonal changes and metabolism shifts.
Sarah Chen, MS, RD 
How to Adjust Your Macros When You Hit a Plateau
Hit a weight loss plateau? Learn exactly how to adjust your macros to break through. Step-by-step guide with specific numbers and strategies that work.
Sarah Chen, MS, RD Muscle Gain
Macros for Muscle Gain: Complete Bulking Nutrition Guide
Learn the optimal macros for building muscle. Complete guide to protein, carbs, and fats for lean gains and maximum muscle growth.
Jessica Williams, CPT, CSCS 
High Protein Macro Meals: 25+ Recipes for Fat Loss and Muscle
Delicious high protein macro meals that actually taste good. Complete recipes with macros, meal prep tips, and easy swaps for any diet.
Jessica Williams, CPT, CSCS Beginners
What Are Macronutrients? Everything You Need to Know
Learn what macronutrients are, why they matter, and how protein, carbs, and fats fuel your body. The ultimate beginner's guide to understanding macros.
Sarah Chen, MS, RD 
Counting Macros for Beginners: The Complete Starter Guide
New to counting macros? This beginner-friendly guide walks you through everything step-by-step — from calculating your macros to surviving your first week of tracking.
Jessica Williams, CPT, CSCS How to Track Your Macros: Complete Beginner's Guide
Learn how to track macros accurately with apps, scales, and simple techniques. Complete guide to food logging and macro tracking for beginners.
Jessica Williams, CPT, CSCS 
10 Common Macro Tracking Mistakes (And How to Fix Them)
Not seeing results from tracking macros? You're probably making one of these 10 common mistakes. Learn what's sabotaging your progress and how to fix it fast.
Jessica Williams, CPT, CSCS 
How to Hit Your Macros: Practical Strategies That Work
Master the art of hitting your macro targets every day. Practical meal planning, food swaps, and strategies for consistent macro adherence.
Jessica Williams, CPT, CSCS General Nutrition
Free Macro Calculator | Calculate Your Macros in 60 Seconds
Use our free macro calculator to find your ideal protein, carb, and fat intake. Get personalized macros for weight loss, muscle gain, or maintenance.
Sarah Chen, MS, RD 
Carbohydrates Explained: Simple vs Complex, How Much You Need
Confused about carbs? This guide explains what carbohydrates are, simple vs complex carbs, how many you need, and the best sources for your goals.
Dr. Michael Torres, PhD What is Protein? The Complete Guide to the Most Important Macronutrient
Protein explained simply: what it is, why it matters, how much you need, and the best sources. Your complete guide to the most important macronutrient.
Dr. Michael Torres, PhD 
Healthy Fats: The Complete Guide to Good Fats vs Bad Fats
Which fats are healthy? This guide explains good fats vs bad fats, how much you need, and the best sources for your health and fitness goals.
Sarah Chen, MS, RD 
TDEE Explained: How to Calculate Your Total Daily Energy Expenditure
What is TDEE and how do you calculate it? This guide explains total daily energy expenditure, how to find your number, and how to use it for weight loss or muscle gain.
Dr. Michael Torres, PhD Macros for Women: The Complete Guide to Female-Specific Nutrition
Learn how to calculate and track macros specifically for women. Understand hormonal differences, cycle-based adjustments, and nutrition strategies that work with your body.
Sarah Chen, MS, RD Macros for Men: Complete Guide to Male-Specific Nutrition
Master macro nutrition for men. Learn optimal protein, carb, and fat ratios for building muscle, losing fat, and maintaining performance.
Dr. Michael Torres, PhD 30 Macro Friendly Meals: Easy Recipes That Hit Your Targets
30 simple, delicious macro friendly meals for breakfast, lunch, dinner, and snacks. Easy recipes with full macro breakdowns to help you hit your targets.
Jessica Williams, CPT, CSCS 
IIFYM Explained: The Complete Guide to Flexible Dieting
Learn what IIFYM (If It Fits Your Macros) is, how flexible dieting works, and whether it's right for you. The no-BS guide to eating what you want and still reaching your goals.
Sarah Chen, MS, RD 
Macro Meal Prep: The Complete Beginner's Guide
Learn how to meal prep for macros with this step-by-step guide. Save time, hit your targets easily, and make macro tracking simple with weekly food prep.
Jessica Williams, CPT, CSCS 
How to Eat Out on a Macro Diet (Without Blowing Your Goals)
Learn how to track macros when eating at restaurants. Strategies for fast food, fine dining, and everything in between to stay on track while enjoying meals out.
Jessica Williams, CPT, CSCS Macro Diet vs Keto: Which Is Better for Weight Loss?
Macro counting vs keto diet: Which actually works better for weight loss? Compare the science, pros, cons, and find out which approach fits your lifestyle.
Dr. Michael Torres, PhD 
Banana Macros: Complete Nutrition Breakdown
Full macro breakdown for bananas including carbs, protein, fat, and calories per serving and per 100g. Learn how bananas fit into your macro diet.
Sarah Chen, MS, RD 
Chicken Breast Macros: Complete Nutrition Guide
Complete chicken breast macro breakdown. Nutrition for raw vs cooked, different preparations, and how to fit chicken into your daily macros perfectly.
Sarah Chen, MS, RD Chicken Thigh Macros: Complete Nutrition Breakdown
Full macro breakdown for chicken thighs including protein, fat, and calories per serving and per 100g. Compare bone-in vs boneless, skin-on vs skinless.
Sarah Chen, MS, RD 
Eggs Macros: Complete Nutrition Breakdown
Full macro breakdown for eggs including protein, fat, and calories. Compare whole eggs vs egg whites, and learn how eggs fit into your macro diet.
Sarah Chen, MS, RD 
Ground Beef Macros: Complete Nutrition Breakdown
Full macro breakdown for ground beef including protein, fat, and calories by lean percentage. Compare 80/20, 90/10, and 93/7 ground beef.
Sarah Chen, MS, RD Potato Macros: Complete Nutrition Breakdown
Full macro breakdown for potatoes including carbs, protein, and calories. Compare russet, red, gold, and sweet potatoes.
Sarah Chen, MS, RD 
Salmon Macros: Complete Nutrition Breakdown
Full macro breakdown for salmon including protein, fat, omega-3s, and calories per serving and per 100g. Learn how salmon fits into your macro diet.
Sarah Chen, MS, RD 
Steak Macros: Complete Nutrition Breakdown
Full macro breakdown for steak by cut including ribeye, sirloin, filet mignon, and NY strip. Compare protein, fat, and calories per serving.
Sarah Chen, MS, RD Tofu Macros: Complete Nutrition Breakdown
Full macro breakdown for tofu including protein, carbs, fat, and calories per serving and per 100g. Compare firm, silken, and extra-firm varieties.
Sarah Chen, MS, RD 
White Rice Macros: Complete Nutrition Breakdown
Full macro breakdown for white rice including carbs, protein, and calories per serving and per 100g. Compare jasmine, basmati, and short-grain varieties.
Sarah Chen, MS, RD 
Chipotle Macros: Complete Nutrition Guide for Every Menu Item
Complete Chipotle macro guide. Every menu item's nutrition, the best macro-friendly orders, and how to build the perfect bowl for your goals.
Sarah Chen, MS, RD 
Chick-fil-A Macros: Complete Nutrition Guide for Every Menu Item
Full macro breakdown for Chick-fil-A menu items. Discover the best high-protein orders, lowest calorie meals, and how to eat at Chick-fil-A while tracking macros.
Sarah Chen, MS, RD 
Panda Express Macros: Complete Nutrition Guide for Every Menu Item
Full macro breakdown for Panda Express menu items. Find high-protein, low-calorie orders and learn to customize your plate for any fitness goal.
Sarah Chen, MS, RD 
Starbucks Macros: Complete Nutrition Guide for Drinks and Food
Full macro breakdown for Starbucks drinks and food items. Find low-calorie coffee orders, high-protein snacks, and how to customize any drink for your macros.
Sarah Chen, MS, RD 
Taco Bell Macros: Complete Nutrition Guide for Every Menu Item
Full macro breakdown for Taco Bell menu items. Discover high-protein, low-calorie orders and how to customize your Taco Bell meal for any fitness goal.
Sarah Chen, MS, RD