Nutrition guides
Direct answers, with numbers and sources, to the questions we hear most about calories and eating.
For you
Calories, macronutrients and portions, explained plainly.
- For you
How to count calories accurately: a complete guide
Weigh your food, use the per-100 g values from the label or a reference database, and log oil, sauces and drinks straight away. That cuts the typical error from hundreds of calories a day to a few dozen.
Updated - For you
How many calories do I need a day?
Most adults need about 1,600–3,000 kcal a day. Estimate yours with the Mifflin-St Jeor equation multiplied by your activity level, then correct it against your weight trend over 2–3 weeks.
Updated - For you
Calorie deficit: how to lose weight without starving
A deficit of 300–500 kcal a day, with enough protein (1.2–1.6 g per kg), plenty of fibre and mostly minimally processed food, gives steady weight loss without constant hunger. Big deficits work fast at first but are hard to keep up.
Updated
Log your meals without doing the maths.
Rod shows calories and macros for the products sold in Romanian supermarkets. Join the waitlist and we will email you when it opens.
