Articles
Practical guides on macro tracking. They hold whichever app you use — Kaunto only comes up where it is actually relevant.
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Barcode vs Search vs Photo Scan: What Each Way of Logging Gets Right
Barcodes give exact products but not portions; search gives lab-measured whole foods; photo scanning names the food but guesses the weight. When to use each, and where each fails.
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How Food Databases Work (and Why Two Apps Disagree About a Banana)
Every calorie app reads from a handful of databases: USDA, national tables, crowd-sourced barcodes, manufacturer labels. Here is where each number comes from and why they differ.
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How Accurate Is Calorie Counting, Really?
Labels can be 20 % off, portions are guessed, and your body does not absorb every calorie. Counting still works, because the errors are consistent. Here is the size of each one.
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How Many Calories Should I Eat a Day? The Equation, the Tables and How to Adjust
Most adults maintain on 1,800–2,800 kcal a day. Here is how to estimate yours with the Mifflin–St Jeor equation, what to add or subtract for a goal, and how to correct it after two weeks.
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Why Label Calories Can Be 20 % Off, and What to Do About It
US and EU rules let a nutrition label differ from the food inside by up to 20 %. Here is what the law allows, how rounding adds to it, and how to log so it does not matter.
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The Best Macro Split for Cutting (And Why the Split Matters Less Than You Think)
Set protein high, fat to a floor, and carbs with whatever's left. Here's how to calculate a cutting split, with worked numbers.
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How Much Protein Per Day? The Numbers That Actually Have Evidence
The RDA is 0.8 g/kg. Research on people who lift says 1.6–2.2 g/kg. Here's where each number comes from, and how to pick yours.
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How to Count Macros: A Beginner's Guide
What macros are, how to calculate your daily targets, and how to track them without it taking over your life.
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Macros vs Calories: Which Should You Track?
Calories decide whether your weight moves. Macros decide what the weight is made of. Here's which one to track, and when tracking both is worth the effort.