Tracking vegan macros doesn’t need to be complicated. The trick is to set realistic protein, keep fats in a healthy range, and let carbs do the rest. Here’s a simple 5‑step setup: ## Step 1: Set your calories Start with your maintenance calories, then adjust based on your goal (lose, gain, maintain). ## Step 2: Set a protein target Protein is usually the hardest part for vegan diets, so set it first. A simple starting point is **1.6–2.2 g per kg of body weight** depending on

Reverse dieting is the gradual increase of calories after a deficit phase. The goal is to restore energy, improve training, and stabilize weight without rapid fat gain. So how long does it take? **Usually 4–12 weeks**, depending on how aggressive your previous cut was and how your body responds. ## What affects the timeline - **How long you dieted** (longer cuts usually need longer reverses) - **How low calories got** (bigger deficits take more time to climb out of) - **Train

A food journal app should make logging easy, not feel like homework. The right pick depends on how much detail you want and how fast you need to log. Below are the best food journal apps in 2026, with quick notes on who each is for. ## 1) CalMate Best for fast logging. Use AI from photos, text, or nutrition labels, plus barcode scanning and AI fixes. Automatic fasting tracking keeps the workflow simple. Clean UI with theme personalization. ## 2) MyFitnessPal Best for a huge f