Category
8 posts
The fundamentals of tracking what you eat — and why most people get it wrong on day one. These guides cover food labels, portion estimation, the gap between calories on paper and calories in practice, and the realistic logging routines that actually stick beyond the first month.
If you’re starting from scratch, the pillar guide on the right walks through everything in order. The posts below dig into specific sub-topics: what to do when you eat out, how to handle restaurant menus, weighing vs. measuring, and the calorie-vs-macro tradeoff.
Your calorie target is a single number, but it comes from three layers: how much your body burns at rest (BMR), what you do all day (the activity multiplier), and the small but real cost of digesting your food (TEF). Here's how each one works.
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A practical, evidence-based walkthrough of calorie tracking — from what a calorie really is, to setting a daily target, to picking a method that fits your life and knowing when to stop.
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