Guides
Nutrition guides
Everything you need to make sense of calories, macros, and healthy eating. Need a number instead? Jump to the calculators.
CaloriesHow many calories should I eat a day?The full answer by age, sex, and activity — with a free calculator and average chart.Read →USDAWhat is MyPlate?The USDA's official food-group guide that replaced the food pyramid in 2011.Read →HistoryFood pyramid vs MyPlateWhat changed in 2011, why the pyramid was replaced, and which to follow today.Read →Food groupsThe 5 food groupsFruits, vegetables, grains, protein, and dairy — portions, examples, and nutrients.Read →ReferenceCalories in common foodsA quick calorie & macro chart for 20 everyday foods — banana, egg, chicken and more.Read →Weight lossIntermittent fastingThe 16:8, OMAD and 5:2 schedules compared, and how to pair fasting with calorie tracking.Read →