Eat with understanding
Plain-English macro guides, a real calorie calculator, and recipe shelves sorted by what your body actually needs.
Macro 101
Protein
4 kcal per gram
- What it does
- Builds and repairs muscle, keeps you full longer, stabilizes blood sugar.
- Daily target
- 0.8–1.6 g per kg body weight / day
- Where to find it
- Chicken, fish, eggs, Greek yogurt, lentils, tofu, beans.
Carbs
4 kcal per gram
- What it does
- Your body's primary fuel for movement and brain work. Fiber-rich carbs are best.
- Daily target
- 45–55% of daily calories
- Where to find it
- Oats, rice, sweet potato, fruit, beans, whole-grain bread.
Fat
9 kcal per gram
- What it does
- Hormone production, vitamin absorption (A, D, E, K), satiety and flavor.
- Daily target
- 20–35% of daily calories
- Where to find it
- Olive oil, avocado, nuts, seeds, fatty fish, eggs.
Fiber
~2 kcal per gram
- What it does
- Gut health, steady energy, lower cholesterol, longer-lasting fullness.
- Daily target
- 25–38 g / day
- Where to find it
- Beans, berries, oats, vegetables, whole grains, chia seeds.
Daily calorie needs
Mifflin–St Jeor formula. The honest baseline.
Resting (BMR)
1452 cal
If you did nothing
With activity (TDEE)
2250 cal
Maintain weight
Daily target
2250 cal
+ 112 g protein
Curated shelves
Pulled from the community feed and re-ranked for what each shelf is about.
Most protein per serving
High-protein
Under 500 cal per serving