Reference guides
Ten plain guides on the numbers people actually argue about, each with the published source behind it and the limits of what it tells you.
BMI: What It Means and Its LimitsWhat body mass index actually measures, the standard BMI categories, and why the number is a starting point, not a verdict.
BMR and TDEE: How Your Daily Calorie Needs Are CalculatedThe difference between basal metabolic rate and total daily energy expenditure, and the equations used to estimate the calories you actually need each day.How to Set Your MacrosA plain, step-by-step way to set your carbohydrate, fat, and protein targets from a calorie goal, using the U.S. Dietary Guidelines ranges.
Protein Goal Per DayHow much protein an adult actually needs, the minimum recommended amount, when you may need more, and how to figure out your own daily target in grams.
Fiber Goal and How to Hit ItThe daily fiber target in grams for adults, why it matters, and practical ways to reach that number with ordinary foods.Daily Vitamins and Minerals: A Quick ReferenceA plain-language reference to the vitamins and minerals most U.S. adults should pay attention to, how Daily Values work, and who may need more.How to Read a Nutrition Facts LabelA walk through the Nutrition Facts label: serving size, Daily Value percentages, and the fat, sodium, sugar, and fiber numbers that actually matter.The Upper Limit for Added SugarWhat counts as added sugar, the calorie-based limits the U.S. and WHO recommend, and practical ways to stay under them.Sodium and Blood Pressure: The Numbers That MatterThe daily sodium targets, the blood pressure numbers to know, and how the two connect in everyday eating.Alcohol Units and Low-Risk LimitsWhat a standard drink or unit actually is, the low-risk limits for men and women, and how to keep track of your intake.