The Foundation: Energy
Before worrying about specific diets, you need to understand energy balance. Calories are just a unit of energy. To lose weight, you need to use more energy than you consume. To gain, you need the opposite.
Your TDEE (Total Daily Energy Expenditure) is the number of calories you burn every day just by existing and moving. This is your baseline—your "North Star" for any goal.
Pro tip: We recommend a digital food scale because "eyeballing" portion sizes is notoriously inaccurate. If you're serious about tracking, this is the one tool you need.
Precision Tool
Etekcity Digital Food Scale — Our Daily Pick
Precise and built for daily macro tracking. Waterproof stainless steel, USB-rechargeable, and accurate to 1 gram for perfectly measured meals every time.
View on AmazonThe Building Block: Protein
If calories determine weight change, protein determines body composition change. Protein is essential for building and repairing muscle tissue, keeping you full, and supporting a healthy metabolism.
Most people under-eat protein. Whether you're an athlete or just want to stay healthy, hitting your protein target is crucial.
Pro tip: A good shaker bottle makes it easy to get protein on the go. Consistency is key, so remove as many barriers as possible.
Daily Essential
Helimix 2.0 Vortex Shaker Bottle — Smooth Mixing with a Twist
A shaker that mixes perfectly without a ball or whisk. USA-made, durable, and designed to blend protein shakes, smoothies, or pre-workout on the go with zero clumps.
View on AmazonThe Balance: Carbs & Fats
Carbs and fats aren't "bad." They are fuel. Carbohydrates provide quick energy for your brain and workouts, while fats support hormone health and nutrient absorption.
The magic happens when you balance these with your protein and calorie goals. This balance is what we call your "Macros."
Pro tip: Meal prep is the easiest way to hit your macros. Good containers keep your food fresh and portions precise.
Success Strategy
Rubbermaid Brilliance Containers — Airtight Meal Prep Essentials
Crystal-clear, BPA-free containers with leakproof, airtight lids to keep meals fresh and organized. Perfect for portioning, storing, and taking your macro-friendly meals on the go.
View on AmazonThe Knowledge: Know Your Food
Understanding what's in your food is just as important as knowing your goals. Hidden calories and misleading labels can derail your progress if you're not careful.
We've built a powerful Nutrition Facts Search tool to help you make informed choices. Whether you're at the grocery store or planning your next meal, you can quickly look up nutritional values by name or by scanning a barcode.
Knowledge is power: The more you know about what you're eating, the easier it becomes to hit your macro targets without feeling restricted.