Calorie & Macro Guides

How many calories should you eat, how should you split protein, carbs and fat, and which foods keep you full? These guides walk through it step by step.

Person checking daily calorie needs and TDEE on a phone app

How to Calculate TDEE: Your Daily Calorie Needs

Turn your BMI result into a daily calorie target. The Mifflin-St Jeor formula, activity factors, and what to do for losing, maintaining or gaining weight.

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Daily macronutrient split pie chart: 30% protein, 40% carbohydrates and 30% fat

How to Balance Protein, Carbs and Fat (40/30/30)

A beginner-friendly 40/30/30 macro split, an 1800-calorie worked example, and the best food sources for each macronutrient.

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Infographic of 10 high-protein foods and their protein content per 100 grams

10 High-Protein Foods That Keep You Full

Ten lean, low-calorie high-protein foods with protein per 100g, plus how to track your protein intake accurately with USDA data.

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