Nutrition Fundamentals
The science under the numbers — energy, macros, and the habits that move them
What Are Calories and Energy Balance?The one equation underneath every diet that has ever worked.What Is TDEE?Total daily energy expenditure — the four burners behind "calories out."What Are Macronutrients?Protein, carbs, and fat — what each one does, and why the split matters after the calories do.How Much Protein Do You Need?More than the minimum, less than the internet says — and why it's the macro worth hitting daily.Dietary Fat BasicsThe macro people fear, cut too far, and need for their hormones to work.Carbs and FiberThe fuel macro, the villain of the decade, and the part of it nobody eats enough of.Hydration BasicsWater runs every process you're tracking — and confuses the one you watch most.Micronutrients BasicsVitamins and minerals don't carry calories — they carry everything else.Intermittent Fasting and Meal TimingWhen you eat is a real lever — just a much smaller one than what and how much.Supplements — What Counts?The short list with real evidence, the long list that's mostly marketing, and what to log.