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Blog
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How to Export Your Data from MyFitnessPal (and What's Worth Taking)
MyFitnessPal's CSV export is Premium-only, but two free paths exist. A practical exit guide: getting your data out, deciding what actually matters, and rebuilding in a new tracker.
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Eating Out Without Losing Track
Restaurants, dinner at a friend's, a plate you didn't cook — this is where food diaries die. A rough entry beats a lost day, and rough entries can be fast.
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MyFitnessPal Alternatives in 2026: An Honest Look at the Market
MyFitnessPal put the barcode scanner behind Premium back in 2022, and Premium isn't cheap. Here's the calorie-tracker landscape in 2026 — including us, including our gaps.
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Cooked Weight: Why Your Soup Lies and How to Count It Honestly
Food databases list raw values, but you eat cooked food. Rice triples in weight, chicken shrinks by a quarter, soup is mostly water. Where the 200-500 kcal logging errors come from — with a worked soup example.
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Weekend Overeating Math: One Saturday vs the Weekly Budget
A 3,200-kcal Saturday feels like a blown diet. Run the actual numbers against a weekly budget and it's an 8% overshoot — real, but recoverable. The math, the one case where it does hurt, and how to check your week.
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A Protein Target That Survives Real Life
Optimal protein numbers come from studies where people are fed identical meals on schedule. Here's how to pick a target you'll actually hit on a random Tuesday — and how to check it's working.
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TDEE Explained in Plain Language: BMR, Activity, and the Deficit
What TDEE actually is, how the Mifflin-St Jeor formula estimates your burn, what the activity multipliers mean, and why a 15% deficit beats a heroic one — with a full worked example.
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Why Packaged Food Is Easy Mode for Calorie Tracking
The hard part of a food diary isn't logging — it's estimating. A barcode plus the weight printed on the pack removes estimation entirely. Use that while the habit is young.
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Why Calorie Counting Fails (and How to Make It Stick)
Calorie counting works. Calorie counters quit. Five specific failure modes — precision burnout, cold-start logging, the blown-day spiral, a wrong target, a nagging app — and the fix for each.
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Your Scale Lies Daily. The Trend Doesn't.
Day-to-day weight swings ±1-2 kg from water, glycogen, and salt, while real fat loss at a sane deficit is about 65 g a day. Why single weigh-ins mean nothing, how to weigh so the data is usable, and when to actually change something.