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Every guide on calorie counting, macros, and getting the most out of Eat'n'Fit.

Low-poly calendar with an abandoned diet plan and a broken pencil Behavior

Why most people quit a diet within weeks (and how to beat the odds)

What really derails a diet — biology, habits, and all-or-nothing thinking — and how to last.

Read more Low-poly week calendar with tidy weekdays and an overflowing weekend plate Behavior

Why weekends wreck your week of tracking

Why weekends quietly erase a calorie deficit, and how to enjoy them without derailing progress.

Read more Low-poly food diary with a missed day and a resume arrow Behavior

Logging slip-ups: how to get back on track without starting over

Why a missed day or a blown meal is a data point, not a reason to quit.

Read more Low-poly light switch between all and nothing over a plate Behavior

The all-or-nothing trap: why one bad meal doesn't undo your week

The thinking pattern that ends diets, and how to see one meal for the small thing it is.

Read more Low-poly slice of cake between a guilt frown and a celebration spark Behavior

Food guilt: why labeling foods good and bad backfires

How moralising food undermines your goals, and a calmer way to think about a treat.

Read more Low-poly tired figure at night reaching for snacks under a moon Behavior

Why stress and poor sleep make you eat more

How cortisol and sleep loss push up your appetite, and what to do when life gets hard.

Read more Low-poly calm figure eating slowly at a set table Behavior

Mindful eating: how slowing down helps you eat less

Why paying attention to your food naturally trims how much you eat, no willpower required.

Read more Low-poly scale reading flat beside a plate and a question mark Goals

Why am I not losing weight in a calorie deficit?

The usual fixable culprits when the scale stalls in a deficit, and what to do about each.

Read more Low-poly figure split between a dumbbell and a slimming waistline Goals

How to lose fat and gain muscle at the same time

Body recomposition is real but slow — here are the three things it hinges on.

Read more Low-poly protein foods beside a measuring scale Goals

Body recomp: how much protein you actually need

The number that maximises muscle, where the returns flatten, and how to spread it across the day.

Read more Low-poly flat plateau on a downward weight graph Goals

Breaking a weight-loss plateau: what to change first

Why progress stalls, and the order to troubleshoot it before doing anything drastic.

Read more Low-poly split plate showing a lean cut and a fuller bulk Goals

Cutting vs bulking: setting calories for each

How to size your deficit or surplus, and keep protein high through both.

Read more Low-poly rising steps of food portions after a diet Goals

Reverse dieting: how to come out of a deficit

How to raise calories gradually after a diet, and what the evidence really says.

Read more Low-poly keto plate of eggs, avocado, salmon, and cheese Diets

How to track macros on keto

How to set keto macros, why net carbs matter, and where fat and protein should land.

Read more Low-poly clock over a plate marking an eating window Diets

Intermittent fasting macros: how to set them

Why fasting is about when, not what — and how to set the calories and protein that still decide results.

Read more Low-poly plate of tofu, beans, lentils, nuts, and grains Diets

How to calculate vegan macros

How to set vegan macros and reach them from plants — with a little extra care on protein.

Read more Low-poly bread and vegetables with a fibre subtraction symbol Diets

Counting net carbs vs total carbs

What net carbs are, why fibre gets subtracted, and when the difference actually matters.

Read more Low-poly Mediterranean spread of olive oil, fish, vegetables, and grains Diets

The Mediterranean diet, explained for trackers

What the pattern is, why the evidence is strong, and how to log it without killing the joy.

Read more Low-poly balance scale weighing salad against chicken and broccoli Macros & TDEE

TDEE vs BMR: Your Real Daily Calorie Number

BMR is what your body burns at rest; TDEE is what it burns living your day. Here is how the two connect, and the number you should really eat to.

Read more AI scanner reading a low-poly plate of salmon, salad, and rice Calorie Counting

How the AI food scan reads your plate

A look at what the scanner sees, where it is sharp, and where a quick edit keeps your numbers honest.

Read more Low-poly plate of protein, carb, and fat foods Macros & TDEE

Protein, carbs, and fat: the macro basics

What each macro does, how much you need, and how to read your daily split without overthinking it.

Read more Low-poly calendar beside a bowl of salmon and vegetables Getting Started

Your first week of logging with Eat'n'Fit

A simple day-by-day routine to build the habit, from your first scan to reading your weekly trend.

Read more Low-poly nutrition score gauge beside healthy foods Nutrition

Your nutrition score, and what to do with it

How the daily score is put together, and the small changes that move it in the right direction.

Read more Low-poly microphone with sound waves beside food App Tips

Voice logging: track a meal without typing

When your hands are full, say what you ate and let Eat'n'Fit turn it into calories and macros.

Read more Low-poly balanced plate beside a clock Calorie Counting

Setting a calorie goal you'll actually keep

Why an aggressive target backfires, and how to pick a number you can live with for months.

Read more Low-poly plate with a slice removed beside a downward trend line Calorie Counting

If I cut 500 calories a day, how much will I lose?

Why the classic rule overpromises, and a more honest way to predict your loss.

Read more Low-poly walking figure and step counter beside a winding path Calorie Counting

How many calories does 10,000 steps burn?

The honest range, what changes it, and how to get your own number instead of a slogan.

Read more Low-poly figure performing a squat beside a dumbbell Calorie Counting

How many calories do squats burn?

The small on-the-spot number, and why the muscle you build matters far more.

Read more Low-poly swimmer mid-stroke in a pool lane Calorie Counting

How many calories does swimming burn?

What a swim really costs, why the stroke and pace matter, and how to get your own figure.

Read more Low-poly plate of chicken, potatoes, and vegetables beside yogurt and berries Calorie Counting

500-calorie meals that actually fill you up

The difference between a starving 500-calorie meal and a satisfying one — protein, fibre, and volume.

Read more Low-poly dinner plate beside an evening clock Calorie Counting

How many calories should dinner be?

Why there is no fixed number, and how to size dinner around the rest of your day.

Read more Low-poly restaurant plate and menu with a magnifying glass Calorie Counting

How to count calories when eating out

Why restaurant meals throw off your count, and a simple playbook to keep it honest.

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