Nutrition guides

Practical, evidence-based guides on calories, protein, macros and weight loss — no fads, no fluff. Read up, then put it into practice with the Nutari app.

• How to count calories: a beginner's guide
  A simple, no-nonsense guide to counting calories: how it works, how to find your target, how to log food accurately, and common mi
• How many calories should you eat to lose weight?
  How many calories you should eat to lose weight, how to set a safe deficit, how fast you can expect to lose, and why very low inta
• How much protein do you need to build muscle?
  How much protein you need to build muscle, the evidence-based range per kg/lb of body weight, timing and distribution, and the bes
• What is TDEE and how do you use it?
  TDEE (Total Daily Energy Expenditure) explained: what it is, the components (BMR, activity, TEF, NEAT), how it's calculated, and h
• Calorie deficit: how it works and how to start
  What a calorie deficit is, how big it should be, how to create one through food and activity, and how to keep it sustainable witho
• Macros explained: protein, carbs and fat
  Macros made simple: what protein, carbs and fat do, how many calories each has, how to set your macro split, and how to track them
• How to read a nutrition label
  Learn to read a nutrition label: serving size, calories, macros, % daily value, added sugars and sodium, and the ingredient list —
• Intermittent fasting: a beginner's guide
  A beginner's guide to intermittent fasting: the popular methods (16:8, 5:2), how it may help, what the evidence says, and who shou
• High-protein diet: benefits and how to start
  What a high-protein diet is, the benefits for fat loss and muscle, how much protein to aim for, the best foods, and how to build h
• How to lose belly fat (what actually works)
  The evidence-based truth about losing belly fat: you can't spot-reduce, why an overall calorie deficit is what works, and the habi
• Meal prep for weight loss: a practical guide
  How to meal prep for weight loss: a simple framework for building balanced, high-protein meals, portioning, batch cooking and stay
• How much water should you drink a day?
  How much water you really need per day, where the 8-glasses rule comes from, signs of dehydration, and how food and activity chang