Calories & Macros

Setting a calorie target is estimate, test, adjust. Most people do the estimate and skip the other two, then blame the calculator.

Macros are just the split of your calories. Set protein first, fat second, and let carbohydrate take the rest.

Calorie tracking is systematically less accurate than people assume. It is still the best tool available, provided you know where the errors come from.

Restaurant food is denser than it looks and impossible to log accurately. Here is how to handle it without either tracking theatre or writing off the week.

Rice triples in weight when you cook it and loses none of its calories. That one fact explains most tracking errors, and the fix takes no extra effort.