Articles
Our series on nutrition fundamentals covers a range of topics, from daily intake guidelines for macronutrients to food sources and their potential impact on health. This series is great for those new to nutrition and enthusiasts seeking the latest guidelines.
Whether you’re bulking up or losing body fat, several questions remain: How much protein should I eat daily? Does it matter how much I eat in a meal? What are low-calorie sources? This article covers how much protein you should eat every day based on varying goals and populations.
Carbohydrates are diverse and valuable sources of energy, fiber, and nutrients. This article covers intake recommendations, the best foods for fiber, and the health impacts of different types of carbohydrates.
Fats are vital for optimal health and energy. This article highlights the importance of essential fatty acids, recommended daily intake, and food sources based on fat types.
In this article, we explain rating protein quality, the effects of meal preparation on protein, and the importance of amino acid variety for vegans to ensure they obtain a complete profile.
This article series digs into the brass tacks of outcome-focused, weight-related goals: should you bulk or cut, how fast should you aim to gain weight, and how fast should you aim to lose weight? Each article also includes tools to help you make decisions about bulking and cutting: the bulk or cut quiz, bulking calculator, and cutting calculator.
Should I Bulk or Cut?
Trying to decide whether you should aim to gain or lose weight? This article and the accompanying “bulk or cut” quiz walk you through how to make the decision.
How Fast Should You Gain Weight When Bulking?
How fast should you aim to gain weight? That will ultimately depend on how long you’d like to bulk for, and your degree of comfort with gaining fat as you gain weight. This article and bulking calculator will help guide your decision making.
How Fast Should You Lose Weight When Cutting?
How fast should you aim to cut? That will ultimately depend on how long you’d like to diet, your comfort with potentially losing a bit of muscle, and your motivation and perceptions as your cut progresses. This article and cutting calculator will help guide your decision making.
We’ve done a thorough review of the literature on the latest BMR science digging into the research on factors that affect BMR.
On one level, this series will explain the “whys” behind MacroFactor’s BMR formulas, but on a more basic level, it’ll serve as a comprehensive resource to teach you everything you need to know about resting energy expenditure. This series is also supplemented by our free BMR calculator.
If you compare two people who are the same height, same weight, same age, same sex, and who have the same body composition, could those two people still have BMRs that differ by 500+ calories per day? The answer might surprise you. Read this article to dig into the research on the subject, and learn what it means for how you approach your diet goals.
If you want to calculate your energy needs for weight gain, weight loss, or athletic performance, you first need to estimate your basal metabolic rate: how many Calories your body burns at rest. But there are at least 248 different BMR equations. Which equation is best, and which one should you use to estimate your energy needs?
This article looks at the key factors that determine your basal metabolic rate (BMR), from fat-free tissues to vital organs.
In this five-part series on habits, we dive deep into the research on habits while providing actionable steps for meaningful change.
This article explores the concept of habits, their significance in achieving your goals, and the importance of giving them more attention.
In the second installment of our series on habits, we delve into the complexities of habit formation, uncovering the interplay between intentions and behavior change. Exploring five key barriers, this article sheds light on why creating lasting habits is such a formidable challenge.
In the third installment of our series on habits, we explore the technical mechanisms and essential principles underlying habit conditioning. We trace the cycle from goal setting to habit formation, providing in-depth guidance and insights on effectively leveraging these processes to cultivate (or break) habits.
This fourth article in our series explores how to structure daily routines to improve habit efficiency. It offers essential tips on habit stacking, utilizing rewards, and minimizing friction in day-to-day living.
This article concludes our five-part series by examining the impact of environments on our habits. We delve into everyday settings — from home to office — and their potential to either foster or hinder habit goals.
Adequate micronutrient intake is an important component of optimizing overall nutrition.
In this series of articles, we explain everything you need to know about micronutrients: what they are, where micronutrient targets come from (and what they mean), considerations for micronutrient tracking, the micronutrients that may be worth monitoring, and the limits of micronutrient tracking for the purpose of planning a healthy diet.
In Part 1 of our five-part micronutrient article series, we discuss what micronutrients are and explain the different categories of micronutrients and essential nutrients.
In Part 2 of our five-part micronutrient article series, we discuss nutrient targets: where they come from, what they mean, and how to think about them.
In Part 3 of our five-part micronutrient article series, we discuss the (im)precision of micronutrient tracking and how to track micronutrients.
In Part 4 of our five-part micronutrient article series, we discuss which micronutrients you should consider monitoring.
In the last installment of our five-part micronutrient article series, we discuss the limits of micronutrient tracking for the purpose of planning a healthy diet.
All Articles
Leigh Peele
December 2, 2024
In the last of our three-part series, we take a look at health supplements and examine which ones might be worth considering.
Leigh Peele
November 25, 2024
Most people like to relax during their vacations, but some find not tracking more stressful. This article dives into some tips and ideas if you’ve decided to track.
Leigh Peele
November 18, 2024
In part 2 of our three-part series on supplements, we look at body composition and investigate which supplements are worth adding to your routine.
Leigh Peele
November 11, 2024
In part 1 of our three-part series on supplements, we start with examining performance and what we know about the supplements that have the most supportive evidence.
Leigh Peele
November 4, 2024
This article examines the impact of carbohydrate timing on various training styles, sleep, and performance.
Leigh Peele
October 21, 2024
What are short-chain fatty acids (SCFAs) and what do they have to do with fiber?
Greg Nuckols
October 14, 2024
How fast should you aim to cut? That will ultimately depend on how long you’d like to diet, your comfort with potentially losing a bit of muscle, and your motivation and perceptions as your cut progresses. This article and cutting calculator will help guide your decision making.
Greg Nuckols
October 14, 2024
How fast should you aim to gain weight? That will ultimately depend on how long you’d like to bulk for, and your degree of comfort with gaining fat as you gain weight. This article and bulking calculator will help guide your decision making.
Greg Nuckols
October 14, 2024
Trying to decide whether you should aim to gain or lose weight? This article and the accompanying “bulk or cut” quiz walk you through how to make the decision.
Leigh Peele
October 7, 2024
There’s no question that low carbohydrate and keto diets are popular choices, but are they good for fat loss?
Leigh Peele
September 30, 2024
This article examines the debate around protein limits and whether higher amounts are wasteful, beneficial, or harmful.
Leigh Peele and Greg Nuckols
September 20, 2024
There are substantial claims that women with Polycystic Ovary Syndrome (PCOS) have a lower Basal Metabolic Rate (BMR), which has fueled concerns about weight management challenges. This article dives into the origin of these concerns.
Greg Nuckols
September 18, 2024
This article helps you understand the range of BMR, continuing our effort to clarify what’s considered “normal.”
Greg Nuckols
September 16, 2024
We’ve arrived at the conclusion of the BMR series, and it’s time to apply all that we’ve learned and introduce MacroFactor’s new BMR estimation equations.
Greg Nuckols
September 13, 2024
This article examines how weight gain can affect your basal metabolic rate (BMR).
Greg Nuckols
September 11, 2024
This article looks at how weight loss can influence your basal metabolic rate (BMR) and discusses the impact of metabolic adaptation.
Greg Nuckols
September 9, 2024
It’s commonly believed that athletes have higher BMRs than non-athletes because their training leads to increased muscle mass. While athletes do indeed have higher BMRs, muscle mass differences aren’t the only factor.
Greg Nuckols
September 6, 2024
It’s widely believed that “your metabolism slows down with age.” This article delves into the research to uncover the truth behind that claim.
Greg Nuckols
September 4, 2024
People with more fat-free mass usually have higher BMRs. But is that the sole reason men typically have higher BMRs, or are there other factors at play?
Greg Nuckols
September 2, 2024
This article looks at the key factors that determine your basal metabolic rate (BMR), from fat-free tissues to vital organs.
Greg Nuckols
August 30, 2024
If you want to calculate your energy needs for weight gain, weight loss, or athletic performance, you first need to estimate your basal metabolic rate: how many Calories your body burns at rest. But there are at least 248 different BMR equations. Which equation is best, and which one should you use to estimate your energy needs?
Leigh Peele
August 26, 2024
If you’re struggling to reach your lower Calorie goals, this article will help you develop a more effective strategy.
Leigh Peele
August 19, 2024
Struggling to hit your macros while bulking? Here are practical tips for managing appetite and optimizing your macro intake without feeling too full.
Leigh Peele
August 12, 2024
This article discusses the steps you can take if your MacroFactor calorie targets feel too low or too high.
Leigh Peele
August 5, 2024
Are you getting a good variety of fats? This article breaks down how much of each type of fat we should be getting and gives you practical tips to make healthier choices for your diet.
Leigh Peele
July 29, 2024
Are there risks of inadequate carb intake for health and performance? This article looks at the complexity of carbohydrate intake needs even though they are not an essential nutrient.
Leigh Peele
July 22, 2024
In this article, we explain rating protein quality, the effects of meal preparation on protein, and the importance of amino acid variety for vegans to ensure they obtain a complete profile.
Leigh Peele
June 24, 2024
Fats are vital for optimal health and energy. This article highlights the importance of essential fatty acids, recommended daily intake, and food sources based on fat types.
Leigh Peele
June 17, 2024
Carbohydrates are diverse and valuable sources of energy, fiber, and nutrients. This article covers intake recommendations, the best foods for fiber, and the health impacts of different types of carbohydrates.
Leigh Peele
June 10, 2024
Whether you’re bulking up or losing body fat, several questions remain: How much protein should I eat daily? Does it matter how much I eat in a meal? What are low-calorie sources? This article covers how much protein you should eat every day based on varying goals and populations.
Leigh Peele
May 20, 2024
Is protein the most satiating thing we can eat? Do energy-dense foods help prevent overeating? Does exercise blunt appetite? We tackle these questions and offer five practical tips to help you get the most fullness from your meals.
Leigh Peele
April 29, 2024
This article concludes our five-part series by examining the impact of environments on our habits. We delve into everyday settings — from home to office — and their potential to either foster or hinder habit goals.
Leigh Peele
April 15, 2024
This fourth article in our series explores how to structure daily routines to improve habit efficiency. It offers essential tips on habit stacking, utilizing rewards, and minimizing friction in day-to-day living.
Leigh Peele
April 8, 2024
In the third installment of our series on habits, we explore the technical mechanisms and essential principles underlying habit conditioning. We trace the cycle from goal setting to habit formation, providing in-depth guidance and insights on effectively leveraging these processes to cultivate (or break) habits.
Leigh Peele
April 1, 2024
In the second installment of our series on habits, we delve into the complexities of habit formation, uncovering the interplay between intentions and behavior change. Exploring five key barriers, this article sheds light on why creating lasting habits is such a formidable challenge.
Leigh Peele
March 18, 2024
This article explores the concept of habits, their significance in achieving your goals, and the importance of giving them more attention.
Leigh Peele
March 4, 2024
Does logging help with weight management? If so, is there a best way or method to maximize its benefits? This article dives into the research to see what it says about logging.
Greg Nuckols
September 27, 2023
We sometimes refer to MacroFactor as an “adherence neutral” app. This article will describe what we mean by that term, and discuss why we have an adherence-neutral philosophy.
Greg Nuckols
August 11, 2023
In the last installment of our five-part micronutrient article series, we discuss the limits of micronutrient tracking for the purpose of planning a healthy diet.
Greg Nuckols
August 9, 2023
In Part 4 of our five-part micronutrient article series, we discuss which micronutrients you should consider monitoring.
Greg Nuckols
August 7, 2023
In Part 3 of our five-part micronutrient article series, we discuss the (im)precision of micronutrient tracking and how to track micronutrients.
Greg Nuckols
August 4, 2023
In Part 2 of our five-part micronutrient article series, we discuss nutrient targets: where they come from, what they mean, and how to think about them.
Greg Nuckols
August 2, 2023
In Part 1 of our five-part micronutrient article series, we discuss what micronutrients are and explain the different categories of micronutrients and essential nutrients.
Greg Nuckols
July 3, 2023
If you compare two people who are the same height, same weight, same age, same sex, and who have the same body composition, could those two people still have BMRs that differ by 500+ calories per day? The answer might surprise you. Read this article to dig into the research on the subject, and learn what it means for how you approach your diet goals.
Eric Trexler
March 23, 2023
In this article, we dive into the research to see if refeeds and diet breaks are worth pursuing.
Eric Trexler
January 16, 2023
Are mindful eating and macro tracking mutually exclusive? If you look deeply at what mindful eating is, there’s a clear answer.
Eric Trexler
December 29, 2022
Learn how to cultivate and sustain motivation, and implement the behavior changes needed to reach your goals.
Eric Trexler
December 22, 2022
Losing fat while gaining muscle, commonly called “body recomposition” or “recomping,” is indeed possible. However, it’s not for everybody. In this article, you’ll learn how to determine if a recomp, cut, bulk, or maintenance is right for you.
Eric Trexler
September 12, 2022
This article will explore the actual research related to reverse dieting, which tells a much different story than the hyped-up anecdotes you’ll see on social media. It will also explain why “dynamic maintenance” is a more flexible and less tedious strategy that offers every single benefit that reverse dieting actually delivers.
Greg Nuckols
August 22, 2022
Measuring body composition seems to be a mild obsession in the fitness community, but individual-level body composition assessments are far less useful than most people realize. In this article, we explain the issues and present a few alternative outcome measures that are more useful.
Greg Nuckols
July 11, 2022
This article breaks down the accuracy (or lack thereof) of wearable devices for estimating energy expenditure, and the complications that arise when trying to predict how exercise will impact your total daily energy expenditure.
Eric Trexler
June 13, 2022
Cheat meals can lead to negative psychological effects and hinder progress toward a weight loss goal. In this article, we discuss two science-based alternatives that scratch a similar itch without the negative consequences.
Greg Nuckols
May 20, 2022
Calorie counting seems simple, but there are a few common pitfalls that often prevent dieters from reaching their goals. In this article, you’ll learn to navigate those challenges and develop a better approach to calorie counting for gaining, losing, or maintaining weight.
In the last of our three-part series, we take a look at health supplements and examine which ones might be worth considering.
December 2, 2024
Most people like to relax during their vacations, but some find not tracking more stressful. This article dives into some tips and ideas if you’ve decided to track.
November 25, 2024
In part 2 of our three-part series on supplements, we look at body composition and investigate which supplements are worth adding to your routine.
November 18, 2024
In part 1 of our three-part series on supplements, we start with examining performance and what we know about the supplements that have the most supportive evidence.
November 11, 2024
This article examines the impact of carbohydrate timing on various training styles, sleep, and performance.
November 4, 2024
What are short-chain fatty acids (SCFAs) and what do they have to do with fiber?
October 21, 2024
How fast should you aim to cut? That will ultimately depend on how long you’d like to diet, your comfort with potentially losing a bit of muscle, and your motivation and perceptions as your cut progresses. This article and cutting calculator will help guide your decision making.
October 14, 2024
How fast should you aim to gain weight? That will ultimately depend on how long you’d like to bulk for, and your degree of comfort with gaining fat as you gain weight. This article and bulking calculator will help guide your decision making.
October 14, 2024
Trying to decide whether you should aim to gain or lose weight? This article and the accompanying “bulk or cut” quiz walk you through how to make the decision.
October 14, 2024
There’s no question that low carbohydrate and keto diets are popular choices, but are they good for fat loss?
October 7, 2024
