Nutrition, without the noise.
Practical guides on protein, calories, macros, fiber, and food tracking — written around the mechanisms, not the miracles. New posts every week.
Latest post
Muscle Loss on GLP-1s: How Much, and How to Protect It
Rapid weight loss costs lean tissue whether a medication drove it or not. The honest numbers, what “fat-free mass” actually measures, and the two levers with real evidence behind them.
All posts
AI Scan, Barcode, or Manual Entry: The Best Way to Log Food
The best logging method is not the most accurate one — it is the one you are still using in week six. Here is how the four methods actually compare, and when to reach for each.
High Protein Foods, Ranked by Protein Density
Grams of protein per serving is the wrong ranking. Protein per 100 calories tells you which foods get you to your target without eating past your calorie budget — and the order changes a lot.
Is Protein Coffee Worth It? Reading the Protein+ Label
Protein is the shelf's favourite word right now, and it has been added to coffee, soda, popcorn, and cereal. The front of the pack rarely tells you what you need. The panel on the back does.
How Much Protein Per Day? A Gram Target for Your Body Weight
The RDA of 0.8 g/kg is a floor for avoiding deficiency, not a target for body composition. Here is what the evidence supports for fat loss, muscle gain, and maintenance — in grams you can actually count.
What to Eat on a GLP-1: Protein, Fiber, and Calorie Targets
When appetite drops sharply, nutrient density matters more than it ever has. A practical eating framework for people on GLP-1 medication — protein first, fiber steady, hydration deliberate.
How Accurate Are AI Calorie Counters? An Honest Look
Independent testing puts AI photo calorie estimates in a wide band, and portion size is the weakest link. Here is what the numbers really mean — and why consistency often beats precision.
Weight Loss Plateau: Why Progress Stalls and What Actually Works
A plateau is not a willpower failure. It is arithmetic: the deficit that worked at your starting weight is smaller at your current one. Here is how to find the gap and close it.
How Much Fiber Per Day? The Fibermaxxing Trend, Assessed
Recommendations sit at 25–38 g per day. Average intake is 10–15 g. That gap — not the viral 80 g version of the trend — is where the real benefit lives.
8 Calorie Tracking Mistakes That Quietly Erase Your Deficit
People under-report intake by a wide margin without ever intending to. These are the eight places the calories actually hide — and the fix for each takes about a minute.
Browse by topic
Nutrition Science
Weight Loss
Muscle & Performance
Tracking & Tech
Run your own numbers
Every article here is built on the same two calculations. Both calculators are free and need no signup.
Reading about it is step one.
2BIB turns these numbers into a plan that updates itself — snap a photo of your meal, and your calories, macros, and targets keep up with you.
Start free — no card required