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Every diet contradicts the last. Carbs are bad. Fats are bad. Eat in a 6-hour window. The truth? Calories drive fat loss. Macros drive everything else: energy, muscle, success. It doesn't have to be confusing.
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Choose Your Starting Point
Pick a tool to get your numbers or browse articles to learn the fundamentals.
Get Personalized Insights
Get your results or learn the science in plain English.
Apply and Succeed
Use your numbers & knowledge to build habits that actually stick.
Latest Articles
Evidence-based nutrition knowledge, explained simply.
Last-Minute Macros: A Guide to Eating Before Bed Without Ruining Your Sleep
It's the end of a long day, and you're short on your macros. Discover how to strategically eat before bed to meet your goals without sacrificing sleep quality, based on current research.
5 Breakfast Ideas to Kick Off a Protein-Filled Day
Struggling to stay full until lunch? These 5 delicious and easy high-protein breakfast ideas, from smoothies to savory egg muffins, will keep you energized and satisfied all morning long.
Does Alcohol Affect Muscle Growth? What the Science Says
Wondering if a few drinks can undo your hard work in the gym? This post breaks down the science of how alcohol impacts key muscle-building processes, from hormones and protein synthesis to sleep and recovery.