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MacroCrafted

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The arithmetic behind eating to your numbers

Seven short guides on macros, protein, labels and cooking. Each number links to the study, position stand or government page it came from, so you can check us.

Guides

  1. Why macros, not just caloriesCalories set the size of the budget. Macros decide what is inside it. Here is where each one does the work, with the studies behind it.5 min
  2. Protein: how much, and whyThe published ranges run from 0.8 to about 2 grams per kilogram of body weight. Who each range is for, and where the numbers come from.5 min
  3. Carbs and fat, without the mythsNeither one is the villain. The evidence points to a wide range of workable splits, and a few specific things worth watching inside it.5 min
  4. Batch cooking that still hits your macrosCook once, eat six times, and have every portion land on the same numbers. The trick is weighing the pot, not guessing the scoop.6 min
  5. How to read a nutrition label (and check its math)A label is a rounded summary. Knowing the rounding rules tells you how much to trust it, and a ten-second sum tells you whether it adds up.5 min
  6. Eating out on your macrosSome restaurants print numbers. Most do not. How to use the ones that exist, and how to estimate honestly when they do not.5 min
  7. Cooking for two: same pot, different goalsYou do not need two dinners. You need one recipe and two portion sizes, and a little arithmetic to find them.5 min

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