Nutrition
Calculate your calories and macros, generate a meal plan and explore recipes and foods.
Nutrition calculators
Recipes
High-protein recipes
Macros calculated from real ingredients. Add any recipe to your plan in one click.
517kcal
44 gprotein
High-Protein Pancakes
Fluffy oat and banana pancakes boosted with whey — about 40 g of protein in one plate.
C 52 gF 15 gper serving
395kcal
27 gprotein
Protein Overnight Oats
No-cook oats with Greek yogurt, chia and blueberries — prep it tonight, eat it tomorrow.
C 57 gF 7 gper serving
677kcal
64 gprotein
High-Protein Chicken Pasta
Tomato and spinach pasta with grilled chicken and parmesan — a balanced dinner ready in 25 minutes.
C 70 gF 15 gper serving
Guides
Guides
Clear, referenced answers to the questions everyone asks.
Nutrition 2 min read
How Many Calories Should I Eat? A Practical Guide
Your daily calorie needs depend on your body size, age, sex and how active you are. Calculators give a starting estimate; your weight trend over 2–3 weeks tells you whether to adjust.
Weight loss 2 min read
Calorie Deficit: How It Works and How to Do It Safely
Fat loss happens when you consistently eat fewer calories than you burn. A moderate deficit, high protein intake and strength training give the best balance of results and sustainability.
Nutrition 2 min read
How Much Protein Do I Need Per Day?
Most active adults do well with 1.6–2.2 g of protein per kg of body weight per day. Less active people need less; people dieting or building muscle benefit from the upper range.
Nutrition 2 min read
Macros Explained: Protein, Carbs and Fat
Macronutrients are protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g). Set protein first, keep fat at a healthy minimum and let carbohydrates fill the rest of your calories.
Weight loss 7 min read
How to Lose Fat Without Losing Muscle: An Evidence-Based Guide
To lose fat while keeping muscle, eat about 15–25% below maintenance, aim for roughly 1.6–2.2 g of protein per kg of body weight per day (the higher end when you are lean or in a larger deficit) and keep lifting with heavy, challenging loads. Losing about 0.5–1% of your body weight per week is fast enough to see progress and slow enough to protect muscle and performance.
Weight loss 6 min read
Weight Loss Plateau: Why It Happens and How to Break It
Most weight loss plateaus come from a mix of water retention hiding fat loss, a lower calorie burn at your new, lighter weight, less everyday movement and portions slowly creeping up. Before cutting food further, check your weekly averages over 2–3 weeks, recalculate your needs at your current weight and then adjust by about 100–200 kcal per day or add daily steps.
153 foods
Food nutrition database
Calories, protein, carbs, fat and fibre for common foods — plus nutritionally equivalent swaps.
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