Guides
Nutrition guides
Plain-English guides on calories, protein, fasting, and the difference between this app, USDA MyPlate, and the discontinued Livestrong tracker. Need a number? Use the calculators. If you used Livestrong MyPlate, start with the Livestrong alternative.
CaloriesHow to count caloriesWeigh the portion, use a label or USDA record, and compare the day with TDEE.Read →Fat lossCalories to lose a poundThe 3,500 kcal estimate, the NHS pace, and a weeks-to-goal table.Read →ProteinHow much protein per day0.8 g/kg, the ISSN range for people who train, and a USDA food example.Read →Fat lossCalories to lose weightTDEE minus a deficit, with calorie floors from MedlinePlus.Read →CaloriesBMR vs RMR vs TDEEWhich number is resting energy, and which one you should eat against.Read →DietsKeto diet: foods and macrosUSDA servings with carbohydrate counts, plus the keto calculator.Read →Fasting16:8 intermittent fastingA 16-hour fast and an 8-hour window. Calories still decide the deficit.Read →ProteinHigh-protein foodsChicken, tuna, yogurt, lentils, and tofu with FDC IDs.Read →Fat lossNot losing weight in a deficitLogging gaps, water, and a TDEE that fell after you lost weight.Read →Calorie appsAre calorie apps accurate?Labels and USDA records versus a photo estimate of a portion.Read →FoodBreakfast ideas under 400 caloriesOatmeal, eggs, yogurt, and fruit, with each sum shown.Read →CaloriesHow many calories should I eat a day?By age, sex, and activity, with a free calculator.Read →Fat lossWhat is a calorie deficit?Eating under TDEE: how big to make it, and why the scale stalls.Read →MuscleCalorie surplusEating above TDEE to gain weight, and how protein fits.Read →MacrosCalories in protein, carbs, and fat4, 4, and 9 kcal per gram, and how to use them.Read →Calorie appsAI calorie counterHow photo tracking works and where a photo estimate slips.Read →FastingIntermittent fasting16:8, 18:6, 20:4, OMAD, and 5:2 compared.Read →AboutMyPlate app vs USDA MyPlateThe K-UBE app and the USDA guide are not the same thing.Read →AboutLivestrong MyPlate alternativeLivestrong MyPlate was discontinued in July 2023. This app is separate.Read →ReferenceCalories in common foodsUSDA FoodData Central servings with FDC IDs.Read →