Our macro calculator is free, easy to use, and takes all the guesswork out of how much protein, carbs, and fat to eat to reach your goals. Whether you're on the muscle gain train or focused on fat loss, once you've calculated your personal macros with our calculator, you'll know exactly what to eat every day to make consistent progress toward your goals.

Everything these days is rising: temperatures, the cost of living, the number of social media influencers, and with them, possibly your blood pressure. Maybe at your last physical, your numbers were a little higher than usual, and because high blood pressure runs in your family, all the ups and downs over the past few years have you worried.

Intermittent fasting may be part of your quest for peak fitness. Maybe you're focused on exercising and eating for performance, which means getting plenty of protein.

Hey mama, Congratulations! Soon, you're going to be fully embracing your mom role to your new little peanut. You're already all-in on doing whatever it takes to make sure they're growing healthy and strong.

Apples have been around for a long time. Some evidence suggests that large fruits with seeds appeared over 2 million years ago — a tasty snack for the prehistoric animals who would then spread those seeds far and wide. Now, modern-day animals like us also enjoy apples as a tasty snack.

Our bodies, being the wonderfully efficient machines that they are, have a kind of self-cleaning function called autophagy. The research is still very new, but there are some promising results that point to intermittent fasting and autophagy being a sort of health and wellness dream team. Intermittent fasting may trigger the process of autophagy. And the intermittent fasting benefits we know and love (listed below) may actually be due to their connection with autophagy. Some of these fasting benefits are: weight loss, specifically from fat loss, improved cognitive function, reduced inflammation, lower risk of metabolic syndrome, improved heart health, reduced risk of diabetes.

If you've been in the diet world long enough, you might have heard about the concept of a cheat day. This is typically considered a day off from your diet. On the so-called cheat day, you can eat whatever and whenever you want, then you'll return to your regular menu the following day.

If you're a guy who's having a rough time losing body fat, you're not alone. Whether it's a packed schedule, work, family, travel, getting older, or any number of other life demands, finding time for healthy habits can be hard. Plus, food tastes good.

Ready to start your intermittent fasting lifestyle? Great! Intermittent fasting can be just what the doctor ordered for you to start shedding excess body fat and improve your health. It's normal to make lots of mistakes as we learn.

It's probably no surprise that your heart is pretty dang important. The constant beating of your heart circulates oxygen-rich blood to each organ, muscle, and tissue down to the very last cell. Heart damage or disease can rapidly affect your entire body. So, it pays to take good care of your heart — as well as the associated structures, like blood vessels — that do all of this crucial work.