Tips, guides and insights on macro tracking, nutrition, and how to use AI to build better eating habits. From the team behind Chowdown, the free AI macro tracker.https://chowdown.me/en-gb© 2026 Chowdownhello@chowdown.me (Diego Cuñado)hello@chowdown.me (Diego Cuñado)https://chowdown.me/logo-192.pnghttps://chowdown.me/bloghttps://chowdown.me/blog/macro-tracking-with-acid-reflux-gerd/https://chowdown.me/blog/macro-tracking-with-acid-reflux-gerd/The trigger-food list you were handed is mostly guesswork. Meal size, meal timing and waistline do far more for reflux than cutting tomatoes. Here is how to set macros around GERD without gutting your protein.Fri, 28 Aug 2026 00:00:00 GMTacid refluxGERDheartburndigestionmeal timingmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-after-quitting-smoking/https://chowdown.me/blog/macro-tracking-after-quitting-smoking/Nicotine burned roughly 200 kcal a day for you and blunted your appetite. Take it away and both change at once. Here is the real number for post-quit weight gain, why it happens, and how to set macros for the first 90 days.Wed, 26 Aug 2026 00:00:00 GMTquitting smokingsmoking cessationweight gainappetiteproteinmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-lactose-intolerance/https://chowdown.me/blog/macro-tracking-with-lactose-intolerance/Most high-protein advice assumes milk, yoghurt and whey. If lactose is a problem, here is how much you can actually tolerate, which dairy is effectively lactose free, and how to rebuild a protein target without the bloating.Mon, 24 Aug 2026 00:00:00 GMTlactose intolerancedairy freeproteindigestionsupplementsmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-on-antidepressants-weight-gain/https://chowdown.me/blog/macro-tracking-on-antidepressants-weight-gain/Mirtazapine, olanzapine and some SSRIs change appetite, not willpower. Here's which drugs carry the biggest weight signal, why it is mostly an intake problem rather than a metabolism one, and how to set macros around it.Fri, 21 Aug 2026 00:00:00 GMTantidepressantsmedicationweight gainproteinappetitemacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-at-university-students/https://chowdown.me/blog/macro-tracking-at-university-students/Shared kitchens, meal deals, 2am kebabs and no food scale. Here's how to track macros as a student without cooking like a bodybuilder or spending money you don't have.Wed, 19 Aug 2026 00:00:00 GMTstudentsuniversitybudgetmeal prepproteinmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-gout/https://chowdown.me/blog/macro-tracking-with-gout/High protein does not cause gout, but some protein sources do. Here's what genuinely shifts uric acid, why cutting lentils and spinach is wasted effort, and how to diet without triggering a flare.Mon, 17 Aug 2026 00:00:00 GMTgouturic acidproteinpurinesmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-high-cholesterol/https://chowdown.me/blog/macro-tracking-with-high-cholesterol/A cholesterol result does not mean your macros are wrong, it means the composition inside them is. Here's which fats, fibres and foods shift LDL, and what to track instead of obsessing over dietary cholesterol.Fri, 14 Aug 2026 00:00:00 GMThigh cholesterolLDLsaturated fatfibreheart healthmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-coeliac-disease-gluten-free/https://chowdown.me/blog/macro-tracking-with-coeliac-disease-gluten-free/Swapping wheat staples for gluten-free versions quietly costs you protein and fibre while adding fat and sugar. Here's what actually changes on a coeliac diet, and how to track around it.Wed, 12 Aug 2026 00:00:00 GMTcoeliac diseasegluten freeproteinfibremacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-after-bariatric-surgery/https://chowdown.me/blog/macro-tracking-after-bariatric-surgery/After a sleeve or bypass, the limit is not willpower, it's volume. Here's how to hit 60-100 g of protein a day on a stomach that holds a teacup, and which numbers actually matter post-op.Mon, 10 Aug 2026 00:00:00 GMTbariatric surgerygastric sleevegastric bypassproteinmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-while-injured/https://chowdown.me/blog/macro-tracking-while-injured/Being injured is the worst time to slash calories, and it's exactly when most people do it. Here's what the research says about protein, deficits and muscle loss during immobilisation.Fri, 07 Aug 2026 00:00:00 GMTinjuryrecoveryproteinmacro trackingmuscle lossDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-hypothyroidism/https://chowdown.me/blog/macro-tracking-with-hypothyroidism/An underactive thyroid slows your metabolism, but by less than most people assume. Here's what the numbers really look like, how to set macros around it, and the medication timing that ruins people's results.Wed, 05 Aug 2026 00:00:00 GMThypothyroidismthyroidmacro trackingmetabolismproteinDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-adhd/https://chowdown.me/blog/macro-tracking-with-adhd/Most tracking advice assumes you can remember to log, notice hunger, and stay interested. ADHD breaks all three. Here's how to build a system around that instead of against it.Mon, 03 Aug 2026 00:00:00 GMTadhdmacro trackinghabitsconsistencyproteinDiego Cuñadohttps://chowdown.me/blog/how-many-carbs-do-you-need-per-day/https://chowdown.me/blog/how-many-carbs-do-you-need-per-day/Carbs aren't the enemy or a free-for-all. Here's how to set a daily carb target based on your goal, training, and body, with real numbers.Fri, 31 Jul 2026 00:00:00 GMTcarbohydratesmacrosnutritionenergymeal-planningDiego Cuñadohttps://chowdown.me/blog/protein-timing-does-it-matter-distribution/https://chowdown.me/blog/protein-timing-does-it-matter-distribution/The anabolic window is mostly a myth, but protein distribution across the day is real and worth getting right. Here's what the evidence says and how to apply it without obsessing.Wed, 29 Jul 2026 00:00:00 GMTproteinprotein timingmusclemacrosmeal frequencyDiego Cuñadohttps://chowdown.me/blog/how-much-fat-do-you-need-per-day/https://chowdown.me/blog/how-much-fat-do-you-need-per-day/Protein and carbs get all the attention, but dietary fat runs your hormones, absorbs vitamins and keeps you sane on a diet. Here's how much you actually need and where the floor sits.Mon, 27 Jul 2026 00:00:00 GMTdietary fatmacrosnutritionfat intakehormonesDiego Cuñadohttps://chowdown.me/blog/weekday-discipline-weekend-chaos-calorie-banking/https://chowdown.me/blog/weekday-discipline-weekend-chaos-calorie-banking/If your weekdays are dialled in but your weekends fall apart over dinners, drinks and takeaways, you're not failing. You need a calorie-banking strategy built for how you actually live.Fri, 24 Jul 2026 00:00:00 GMTmacro trackingweekend eatingsocial eatingcalorie bankingflexible dietingDiego Cuñadohttps://chowdown.me/blog/same-meals-strategy-repetitive-eating-macro-tracking/https://chowdown.me/blog/same-meals-strategy-repetitive-eating-macro-tracking/Eating the same meals most days sounds boring, but it's the single biggest lever for accurate, low-effort macro tracking. Here's how to build a repeatable rotation without hating your food.Wed, 22 Jul 2026 00:00:00 GMTmacro trackingmeal planningconsistencyhabitsfood loggingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-combat-sports-weight-cuts/https://chowdown.me/blog/macro-tracking-for-combat-sports-weight-cuts/A practical guide to making weight for BJJ, boxing, MMA and judo using macro tracking. How to cut safely, hit weigh-in, and rehydrate to fight at your best.Fri, 10 Jul 2026 00:00:00 GMTcombat sportsweight cutmacro trackingperformanceBJJboxingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-a-sweet-tooth/https://chowdown.me/blog/macro-tracking-with-a-sweet-tooth/You do not have to give up sweet food to hit your macros. A practical guide to fitting chocolate, ice cream and dessert into a tracked diet and managing cravings.Wed, 08 Jul 2026 00:00:00 GMTsugar cravingsflexible dietingmacro trackinghabitsweight lossDiego Cuñadohttps://chowdown.me/blog/how-many-meals-a-day-for-macros/https://chowdown.me/blog/how-many-meals-a-day-for-macros/Three meals, six meals, or two? A no-nonsense look at meal frequency and whether it matters for weight loss, muscle and hitting your macros.Mon, 06 Jul 2026 00:00:00 GMTmeal frequencymacro trackingmetabolismmuscleweight lossDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-a-wedding-12-week-plan/https://chowdown.me/blog/macro-tracking-for-a-wedding-12-week-plan/A no-crash, no-juice-cleanse plan to look and feel your best for a wedding. How to set macros, what a sensible 12-week timeline looks like and how to avoid wrecking the day itself.Fri, 03 Jul 2026 00:00:00 GMTweight-lossmacrosweddingfat-lossplanningDiego Cuñadohttps://chowdown.me/blog/macro-tracking-during-pregnancy/https://chowdown.me/blog/macro-tracking-during-pregnancy/How to think about macros while pregnant without dieting. Protein, calorie needs by trimester, nutrients that matter and why this is not the time to chase fat loss.Wed, 01 Jul 2026 00:00:00 GMTpregnancymacrosproteinnutritionwomenDiego Cuñadohttps://chowdown.me/blog/keto-macros-low-carb-tracking-guide/https://chowdown.me/blog/keto-macros-low-carb-tracking-guide/How to set and track keto macros without guessing. Carb limits, protein targets, fat ranges and the mistakes that quietly kick you out of ketosis.Mon, 29 Jun 2026 00:00:00 GMTketolow-carbmacrosfat-losstrackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-with-ibs-low-fodmap/https://chowdown.me/blog/macro-tracking-with-ibs-low-fodmap/How to track macros and protein when IBS or a low-FODMAP diet limits your food choices, without triggering symptoms or starving yourself of fibre.Fri, 26 Jun 2026 00:00:00 GMTIBSlow-FODMAPgut healthfibremacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-in-hot-weather/https://chowdown.me/blog/macro-tracking-in-hot-weather/Heat wrecks your appetite, hides your hydration needs, and quietly throws off your macros. Here's how to keep tracking through a heatwave without forcing food or under-fuelling.Fri, 26 Jun 2026 00:00:00 GMThydrationhot weathersummerappetitemacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-over-60-protein-muscle/https://chowdown.me/blog/macro-tracking-over-60-protein-muscle/Why protein needs rise with age, how much you actually need after 60, and a simple way to track macros that protects muscle and bone without the faff.Wed, 24 Jun 2026 00:00:00 GMTolder adultsproteinmusclehealthy ageingmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-during-ramadan/https://chowdown.me/blog/macro-tracking-during-ramadan/How to track macros and hit your protein during Ramadan when you're fasting dawn to dusk, including how to split intake between suhoor and iftar.Mon, 22 Jun 2026 00:00:00 GMTRamadanfastingproteinmeal timingmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-when-you-struggle-to-eat-enough/https://chowdown.me/blog/macro-tracking-when-you-struggle-to-eat-enough/Tracking macros to gain weight when you have a small appetite. How to hit a calorie surplus and protein target without forcing down food you hate.Fri, 19 Jun 2026 00:00:00 GMTmacro trackingweight gainhardgainermuscle gainsmall appetitecalorie surplusDiego Cuñadohttps://chowdown.me/blog/macro-tracking-over-christmas-and-the-holidays/https://chowdown.me/blog/macro-tracking-over-christmas-and-the-holidays/A practical plan for tracking macros through Christmas, holidays and party season without bingeing, guilt or starting again in January.Wed, 17 Jun 2026 00:00:00 GMTmacro trackingholidayschristmascalorie deficitmaintenancehabitsDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-desk-and-office-workers/https://chowdown.me/blog/macro-tracking-for-desk-and-office-workers/How to track macros and stay lean with a sedentary office job. Managing low daily burn, snack culture, free pastries and the 3pm slump.Mon, 15 Jun 2026 00:00:00 GMTmacro trackingoffice workerssedentaryweight lossTDEEproteinDiego Cuñadohttps://chowdown.me/blog/when-macro-tracking-becomes-unhealthy/https://chowdown.me/blog/when-macro-tracking-becomes-unhealthy/Tracking is a tool, not a personality. Here's how to spot when macro tracking has tipped into something harmful, and the practical steps to take it back.Fri, 12 Jun 2026 00:00:00 GMTmental healthdisordered eatingrelationship with foodtrackingmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-teenage-athletes/https://chowdown.me/blog/macro-tracking-for-teenage-athletes/Teen athletes have different fuelling needs to adults. Here's how to support growth and performance with macros, what to track, and where tracking can go wrong.Wed, 10 Jun 2026 00:00:00 GMTteenagersyoung athletesgrowthproteinperformancemacro trackingDiego Cuñadohttps://chowdown.me/blog/how-to-lean-bulk-macros-for-muscle-gain/https://chowdown.me/blog/how-to-lean-bulk-macros-for-muscle-gain/A lean bulk lets you add muscle while keeping fat gain in check. Here's how to set your surplus, protein and carbs, and the numbers that tell you it's working.Mon, 08 Jun 2026 00:00:00 GMTlean bulkmuscle gainsurplusproteinstrength trainingmacro trackingDiego Cuñadohttps://chowdown.me/blog/sleep-recovery-and-your-macros/https://chowdown.me/blog/sleep-recovery-and-your-macros/Poor sleep wrecks appetite, cravings and fat loss. Here's how sleep and recovery interact with your macros, and what to actually do about it.Fri, 05 Jun 2026 00:00:00 GMTsleeprecoverycravingsproteinfat lossmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-type-2-diabetes/https://chowdown.me/blog/macro-tracking-for-type-2-diabetes/How to use macro tracking to manage blood sugar with type 2 diabetes: carb awareness, protein, fibre and the patterns that actually move your numbers.Wed, 03 Jun 2026 00:00:00 GMTtype 2 diabetesblood sugarcarbsfibreproteinmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-on-glp1-ozempic-wegovy/https://chowdown.me/blog/macro-tracking-on-glp1-ozempic-wegovy/On a GLP-1 your appetite drops fast. Here's how to track macros so you protect muscle, hit protein, and avoid the side effects that derail people.Mon, 01 Jun 2026 00:00:00 GMTglp-1ozempicwegovymounjaroproteinweight lossmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-postpartum-new-mothers/https://chowdown.me/blog/macro-tracking-postpartum-new-mothers/How to track macros after having a baby without losing your mind. Calorie needs while breastfeeding, protein targets, recovery nutrition, and what to skip in the first months.Fri, 29 May 2026 00:00:00 GMTpostpartumwomenbreastfeedingmacro trackingrecoveryDiego Cuñadohttps://chowdown.me/blog/sodium-electrolytes-for-macro-trackers/https://chowdown.me/blog/sodium-electrolytes-for-macro-trackers/Why macros alone don't tell the whole nutrition story. Sodium, potassium, and magnesium targets, when to add electrolytes, and the signs you're under-doing it.Wed, 27 May 2026 00:00:00 GMTsodiumelectrolyteshydrationmicronutrientsmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-hyrox-hybrid-athletes/https://chowdown.me/blog/macro-tracking-for-hyrox-hybrid-athletes/Fuelling for hybrid training: how to set calories, protein, and carbs when you're lifting heavy and running long in the same week. Race week and recovery included.Mon, 25 May 2026 00:00:00 GMThyroxhybrid trainingendurancestrengthmacro trackingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-shift-workers/https://chowdown.me/blog/macro-tracking-shift-workers/Shift work breaks every assumption macro tracking apps make. Here's how to track when 'breakfast' is at 8pm and your sleep schedule is a moving target.Fri, 22 May 2026 00:00:00 GMTshift workmacro trackingnight shiftsnursespracticalDiego Cuñadohttps://chowdown.me/blog/macro-tracking-during-menopause/https://chowdown.me/blog/macro-tracking-during-menopause/Menopause shifts how your body uses food, but the fundamentals of macro tracking still work. Here's what to adjust and what to leave alone.Wed, 20 May 2026 00:00:00 GMTmenopausemacro trackingwomen's healthhormonesmidlifeDiego Cuñadohttps://chowdown.me/blog/macros-for-strength-training/https://chowdown.me/blog/macros-for-strength-training/Strength training has different fuel needs than endurance. Here's how to set macros for heavy lifting, recovery, and the slow build of strength over months.Mon, 18 May 2026 00:00:00 GMTstrength trainingmacro trackingliftingpowerliftingproteinDiego Cuñadohttps://chowdown.me/blog/tracking-macros-with-pcos/https://chowdown.me/blog/tracking-macros-with-pcos/PCOS makes weight management and macro tracking more complicated, but not impossible. Here's a practical, evidence-informed approach.Fri, 08 May 2026 00:00:00 GMTpcoswomenmacro trackinginsulin resistancepracticalDiego Cuñadohttps://chowdown.me/blog/how-to-transition-off-macro-tracking/https://chowdown.me/blog/how-to-transition-off-macro-tracking/You can't track forever. Here's how to step away from daily macro logging while keeping the habits and results you built.Wed, 06 May 2026 00:00:00 GMTmacro trackingmaintenanceintuitive eatinghabitslong-termDiego Cuñadohttps://chowdown.me/blog/how-to-track-macros-while-travelling/https://chowdown.me/blog/how-to-track-macros-while-travelling/Practical strategies for tracking macros on holiday, business trips, and long journeys. Eat well, stay consistent, and actually enjoy your trip.Mon, 04 May 2026 00:00:00 GMTtravelmacro trackingtipspracticaleating outDiego Cuñadohttps://chowdown.me/blog/why-the-scale-goes-up-in-a-calorie-deficit/https://chowdown.me/blog/why-the-scale-goes-up-in-a-calorie-deficit/You're tracking, eating in a deficit, and the scale went up. Here's what's actually happening — and why it's almost never fat gain.Fri, 01 May 2026 00:00:00 GMTweight lossscalewater retentioncalorie deficitmindsetDiego Cuñadohttps://chowdown.me/blog/creatine-101-for-macro-trackers/https://chowdown.me/blog/creatine-101-for-macro-trackers/Creatine is the most studied supplement in sports nutrition. Here's what it does, how to take it, and how it affects your macros and scale weight.Wed, 29 Apr 2026 00:00:00 GMTcreatinesupplementsfitnessmacro trackingmuscleDiego Cuñadohttps://chowdown.me/blog/uk-supermarket-high-protein-shopping-list/https://chowdown.me/blog/uk-supermarket-high-protein-shopping-list/The best high-protein foods at UK supermarkets. A practical, budget-aware shopping list for macro trackers — no American brands, no fluff.Mon, 27 Apr 2026 00:00:00 GMTukshoppinghigh proteinbudgetpracticalDiego Cuñadohttps://chowdown.me/blog/why-youre-always-hungry-in-a-calorie-deficit/https://chowdown.me/blog/why-youre-always-hungry-in-a-calorie-deficit/Hunger is the hardest part of fat loss. Here's why it happens, which hunger signals are real, and practical tactics to make a deficit sustainable.Fri, 24 Apr 2026 00:00:00 GMTcalorie deficithungerfat losspracticaltipsDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-lifesum-free-macro-tracker/https://chowdown.me/blog/chowdown-vs-lifesum-free-macro-tracker/Lifesum's free tier versus Chowdown's fully free macro tracker. Compare features, accuracy, AI scanning, and what each app locks behind a paywall.Wed, 22 Apr 2026 00:00:00 GMTcomparisonlifesumfree appsmacro trackingchowdownDiego Cuñadohttps://chowdown.me/blog/how-to-track-macros-without-a-food-scale/https://chowdown.me/blog/how-to-track-macros-without-a-food-scale/No food scale? No problem. Learn practical methods for estimating portion sizes and tracking macros accurately using hand measures, visual cues, and AI food scanning.Fri, 17 Apr 2026 00:00:00 GMTmacro trackingportion sizesbeginnerstipsfood scanningDiego Cuñadohttps://chowdown.me/blog/chowdown-in-numbers-first-quarter/https://chowdown.me/blog/chowdown-in-numbers-first-quarter/Three months in: 470 users across 72 countries, 9,000+ meals tracked, 3,400 badges earned, and AI assistants are sending us more traffic than Google. Here's the full breakdown.Fri, 17 Apr 2026 00:00:00 GMTchowdownstatsmacro trackingfood trackingmilestoneThe Chowdown Teamhttps://chowdown.me/blog/how-to-track-macros-on-a-budget/https://chowdown.me/blog/how-to-track-macros-on-a-budget/You don't need expensive food or premium apps to track your macros. Here's how to hit your nutrition goals on a tight budget with affordable high-protein foods and free tools.Wed, 15 Apr 2026 00:00:00 GMTmacro trackingbudgetcheap mealsnutrition tipsproteinDiego Cuñadohttps://chowdown.me/blog/common-macro-tracking-mistakes-and-how-to-fix-them/https://chowdown.me/blog/common-macro-tracking-mistakes-and-how-to-fix-them/Are you making these common macro tracking mistakes? From forgetting cooking oils to not weighing food raw, here are 10 errors that could be sabotaging your progress.Mon, 13 Apr 2026 00:00:00 GMTmacro trackingmistakesnutrition tipsbeginnersaccuracyDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-noom-macro-tracking-vs-behaviour-change/https://chowdown.me/blog/chowdown-vs-noom-macro-tracking-vs-behaviour-change/Comparing Chowdown and Noom in 2026. One tracks your macros for free, the other uses psychology to change your eating habits. Which approach is right for you?Mon, 06 Apr 2026 00:00:00 GMTapp comparisonNoommacro trackingbehaviour changeChowdownDiego Cuñadohttps://chowdown.me/blog/how-to-stay-consistent-with-macro-tracking/https://chowdown.me/blog/how-to-stay-consistent-with-macro-tracking/The biggest challenge with macro tracking isn't starting, it's sticking with it. Here are proven strategies to build a sustainable tracking habit that lasts.Fri, 03 Apr 2026 00:00:00 GMTmacro trackingconsistencyhabitsnutrition tipsmotivationDiego Cuñadohttps://chowdown.me/blog/reverse-dieting-explained/https://chowdown.me/blog/reverse-dieting-explained/What is reverse dieting and how does it work? A practical guide to gradually increasing calories after a diet without regaining fat. When and how to reverse diet properly.Wed, 01 Apr 2026 00:00:00 GMTreverse dietingmetabolismfat lossnutrition tipspost-dietDiego Cuñadohttps://chowdown.me/blog/chowdown-barcode-scanning-track-packaged-food-instantly/https://chowdown.me/blog/chowdown-barcode-scanning-track-packaged-food-instantly/Chowdown now supports barcode scanning for packaged food. Point your camera at any product barcode and get instant, accurate macros from the product database. No typing, no searching, completely free.Fri, 27 Mar 2026 00:00:00 GMTbarcode scanningfood trackingmacrosfree toolsDiego Cuñadohttps://chowdown.me/blog/macro-friendly-takeaway-orders-uk-guide/https://chowdown.me/blog/macro-friendly-takeaway-orders-uk-guide/The best macro-friendly orders from Nando's, McDonald's, Greggs, Subway, KFC, and more. How to enjoy UK takeaways while staying on track with your macros.Fri, 27 Mar 2026 00:00:00 GMTtakeawayeating outmacro trackingUKhigh proteinDiego Cuñadohttps://chowdown.me/blog/how-to-calculate-your-tdee/https://chowdown.me/blog/how-to-calculate-your-tdee/Learn how to calculate your TDEE to set accurate calorie and macro targets. A step-by-step guide covering BMR, activity multipliers, and how to adjust based on real-world results.Wed, 25 Mar 2026 00:00:00 GMTTDEEcaloriesnutrition tipsmacro trackingbeginnersDiego Cuñadohttps://chowdown.me/blog/understanding-fibre-and-why-it-matters-for-your-macros/https://chowdown.me/blog/understanding-fibre-and-why-it-matters-for-your-macros/Fibre is the forgotten nutrient in macro tracking. Learn how fibre affects satiety, digestion, and your macro goals, plus how much you actually need and where to get it.Mon, 23 Mar 2026 00:00:00 GMTfibrenutrition tipsmacro trackingdigestionhealthy eatingDiego Cuñadohttps://chowdown.me/blog/high-protein-vegetarian-meals-for-macro-tracking/https://chowdown.me/blog/high-protein-vegetarian-meals-for-macro-tracking/15 high protein vegetarian meals that make hitting your macro targets easy. No meat, no problem. Complete meals with macro breakdowns for vegetarian macro trackers.Fri, 20 Mar 2026 00:00:00 GMTvegetarianhigh proteinmeal ideasmacro trackingplant-basedDiego Cuñadohttps://chowdown.me/blog/usda-nutrition-data-accurate-ai-tracking/https://chowdown.me/blog/usda-nutrition-data-accurate-ai-tracking/Most AI food trackers guess your macros. Chowdown now uses USDA FoodData Central to ground AI estimates in real nutritional science. Here's why that matters for your goals.Thu, 19 Mar 2026 00:00:00 GMTUSDAaccuracynutrition dataAIfood trackingChowdownDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-fatsecret-free-macro-tracking-compared/https://chowdown.me/blog/chowdown-vs-fatsecret-free-macro-tracking-compared/An honest comparison of Chowdown and FatSecret for macro tracking in 2026. Features, pricing, food databases, and which free tracker is actually better for your goals.Mon, 16 Mar 2026 00:00:00 GMTapp comparisonFatSecretmacro trackingfree toolsChowdownDiego Cuñadohttps://chowdown.me/blog/complete-guide-counting-macros-for-women/https://chowdown.me/blog/complete-guide-counting-macros-for-women/Learn how to count macros as a woman, including calculating your needs, hormonal considerations, and practical tips for sustainable success.Wed, 11 Mar 2026 00:00:00 GMTmacroswomennutritionweight-lossDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-beginners-over-40/https://chowdown.me/blog/macro-tracking-for-beginners-over-40/A practical guide to macro tracking for people over 40. How your nutritional needs change with age and how to adjust your macros for muscle retention, energy, and health.Tue, 10 Mar 2026 00:00:00 GMTmacro trackingover 40beginnersproteinhealthy ageingDiego Cuñadohttps://chowdown.me/blog/macro-tracking-first-week-beginners/https://chowdown.me/blog/macro-tracking-first-week-beginners/Week one of macro tracking feels overwhelming. Here's exactly what to expect each day and how to get through it without quitting.Fri, 06 Mar 2026 00:00:00 GMTmacro trackingbeginnersgetting startednutritionDiego Cuñadohttps://chowdown.me/blog/how-to-hit-your-protein-goal-every-day/https://chowdown.me/blog/how-to-hit-your-protein-goal-every-day/Practical strategies for consistently hitting your daily protein target. From meal timing to food swaps, here's how to eat enough protein without forcing down chicken breasts.Fri, 06 Mar 2026 00:00:00 GMTproteinnutrition tipsmacro trackingmeal planningDiego Cuñadohttps://chowdown.me/blog/carb-cycling-explained-does-it-actually-work/https://chowdown.me/blog/carb-cycling-explained-does-it-actually-work/What is carb cycling, how does it work, and is it worth the effort? An evidence-based look at alternating high and low carb days for fat loss and performance.Wed, 04 Mar 2026 00:00:00 GMTcarb cyclingfat lossnutrition tipsmacro trackingcarbohydratesDiego Cuñadohttps://chowdown.me/blog/high-protein-breakfast-ideas-for-busy-mornings/https://chowdown.me/blog/high-protein-breakfast-ideas-for-busy-mornings/20 high protein breakfast ideas you can make in under 10 minutes. Quick, macro-friendly breakfasts that keep you full and hit your protein goals without the faff.Mon, 02 Mar 2026 00:00:00 GMThigh proteinbreakfastmeal ideasquick mealsmacro trackingDiego Cuñadohttps://chowdown.me/blog/best-macro-split-for-fat-loss/https://chowdown.me/blog/best-macro-split-for-fat-loss/What's the ideal macro split for losing fat? We break down the science behind protein, carbs, and fat ratios for fat loss and explain how to find what works for you.Fri, 27 Feb 2026 00:00:00 GMTmacro splitfat lossnutrition tipsmacro trackingweight lossDiego Cuñadohttps://chowdown.me/blog/how-to-count-calories-without-losing-your-mind/https://chowdown.me/blog/how-to-count-calories-without-losing-your-mind/A practical, no-nonsense guide to counting calories that doesn't involve obsession, restriction, or burnout. Learn sustainable calorie tracking strategies that actually work.Wed, 25 Feb 2026 00:00:00 GMTcalorie countingnutrition tipsbeginnerssustainable trackingDiego Cuñadohttps://chowdown.me/blog/how-to-use-ai-to-track-your-nutrition/https://chowdown.me/blog/how-to-use-ai-to-track-your-nutrition/AI is changing how we track food. From photo scanning to smart suggestions, here's how artificial intelligence makes nutrition tracking faster, easier, and more accessible in 2026.Mon, 23 Feb 2026 00:00:00 GMTAIfood scanningtechnologynutrition trackingChowdownDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-macrofactor-free-ai-tracking-vs-algorithm-coaching/https://chowdown.me/blog/chowdown-vs-macrofactor-free-ai-tracking-vs-algorithm-coaching/MacroFactor's algorithm coaching costs $5.99/mo whilst Chowdown offers free AI-powered macro tracking. Which delivers better results for your goals?Fri, 20 Feb 2026 00:00:00 GMTcomparisonmacro trackingDiego Cuñadohttps://chowdown.me/blog/why-free-macro-tracking-apps-arent-really-free-except-chowdown/https://chowdown.me/blog/why-free-macro-tracking-apps-arent-really-free-except-chowdown/Most 'free' macro tracking apps lock essential features behind paywalls. Discover what each popular app truly costs and why Chowdown breaks the mould.Thu, 19 Feb 2026 00:00:00 GMTcomparisonmacro trackingDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-lose-it-which-free-calorie-counter-delivers/https://chowdown.me/blog/chowdown-vs-lose-it-which-free-calorie-counter-delivers/Lose It offers a decent free tier but with significant limitations. Compare it to Chowdown's completely free AI-powered macro tracking experience.Wed, 18 Feb 2026 00:00:00 GMTcomparisonmacro trackingDiego Cuñadohttps://chowdown.me/blog/why-weight-loss-plateau-how-to-break-through/https://chowdown.me/blog/why-weight-loss-plateau-how-to-break-through/Discover the science behind weight loss plateaus and proven strategies to restart your progress when the scale stops moving.Wed, 18 Feb 2026 00:00:00 GMTweight-lossplateaumetabolismcaloriesDiego Cuñadohttps://chowdown.me/blog/complete-guide-to-protein-powder-types/https://chowdown.me/blog/complete-guide-to-protein-powder-types/Whey, casein, pea, soy, rice, hemp: which protein powder is best? A no-nonsense guide to every type of protein powder, who they're for, and which one you actually need.Wed, 18 Feb 2026 00:00:00 GMTprotein powdersupplementsproteinnutrition tipsbeginnersDiego Cuñadohttps://chowdown.me/blog/macro-tracking-for-runners-and-endurance-athletes/https://chowdown.me/blog/macro-tracking-for-runners-and-endurance-athletes/How to set and track macros for running and endurance sports. Carb needs, protein for recovery, fuelling long runs, and how to avoid undereating as an endurance athlete.Wed, 18 Feb 2026 00:00:00 GMTmacro trackingrunningendurancecarbohydratessports nutritionDiego Cuñadohttps://chowdown.me/blog/best-free-ai-food-photo-scanner-apps-2026/https://chowdown.me/blog/best-free-ai-food-photo-scanner-apps-2026/The best free apps that scan your food photos and give you instant nutrition data. We tested them all so you don't have to.Mon, 16 Feb 2026 00:00:00 GMTai food scannerfree appsmacro trackingnutritionphoto scanningDiego Cuñadohttps://chowdown.me/blog/alcohol-and-macros-honest-guide/https://chowdown.me/blog/alcohol-and-macros-honest-guide/Learn how alcohol affects your macros, calories in different drinks, and practical strategies for fitting alcohol into your nutrition goals.Fri, 13 Feb 2026 00:00:00 GMTalcoholmacroscaloriessocial-eatingDiego Cuñadohttps://chowdown.me/blog/chowdown-in-numbers-first-month/https://chowdown.me/blog/chowdown-in-numbers-first-month/Real stats from Chowdown's first month: 274 users across 31 countries, nearly 800 meals tracked, 348 badges earned, and ChatGPT is recommending us. Here's the full breakdown.Wed, 11 Feb 2026 00:00:00 GMTchowdownstatsmacro trackingfood trackingmilestoneThe Chowdown Teamhttps://chowdown.me/blog/intermittent-fasting-and-macro-tracking/https://chowdown.me/blog/intermittent-fasting-and-macro-tracking/Can you combine intermittent fasting with macro tracking? Yes, and it works brilliantly. Here's how to hit your protein, carbs, and fat targets in a compressed eating window.Wed, 11 Feb 2026 00:00:00 GMTintermittent fastingmacro trackingweight lossnutritionguideDiego Cuñadohttps://chowdown.me/blog/why-chowdown-is-free-forever/https://chowdown.me/blog/why-chowdown-is-free-forever/Chowdown is a completely free AI macro tracker. No premium tier, no subscriptions, no ads, no data selling. Here's why we'll never charge you.Tue, 10 Feb 2026 00:00:00 GMTfreepricingmacro trackingtransparencyDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-cronometer-free-macro-tracker/https://chowdown.me/blog/chowdown-vs-cronometer-free-macro-tracker/Honest comparison of Chowdown and Cronometer for macro tracking. Features, pricing, accuracy, and which one suits your goals.Mon, 09 Feb 2026 00:00:00 GMTcronometercomparisonmacro trackingfree appsnutritionDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-macrosfirst-free-macro-tracker/https://chowdown.me/blog/chowdown-vs-macrosfirst-free-macro-tracker/Chowdown vs MacrosFirst head-to-head comparison. Both are free macro trackers but take very different approaches. Here's which one to pick.Mon, 09 Feb 2026 00:00:00 GMTmacrosfirstcomparisonmacro trackingfree appsnutritionDiego Cuñadohttps://chowdown.me/blog/macro-tracker-starter-kit/https://chowdown.me/blog/macro-tracker-starter-kit/You don't need expensive gadgets to track macros properly. Here's the complete starter kit — 6 affordable products that make hitting your protein, carbs, and fat targets effortless.Sun, 08 Feb 2026 00:00:00 GMTmacro trackingmeal prepkitchen toolsbeginner guidefood scale for macrosDiego Cuñadohttps://chowdown.me/blog/vegan-high-protein-meals-plant-based-macros/https://chowdown.me/blog/vegan-high-protein-meals-plant-based-macros/Think you can't hit your protein targets on a vegan diet? Think again. 8 high protein vegan meals with full macros, plus everything you need to know about plant-based protein.Sun, 08 Feb 2026 00:00:00 GMTveganhigh proteinplant-basedmeal ideasnutritionDiego Cuñadohttps://chowdown.me/blog/how-to-read-nutrition-labels/https://chowdown.me/blog/how-to-read-nutrition-labels/Nutrition labels are confusing by design. Here's how to read them properly, spot hidden sugars, avoid misleading claims, and use labels to hit your macro targets.Sat, 07 Feb 2026 00:00:00 GMTnutrition labelsbeginner guidenutritionfood labelsmacro trackingDiego Cuñadohttps://chowdown.me/blog/body-recomposition-build-muscle-lose-fat/https://chowdown.me/blog/body-recomposition-build-muscle-lose-fat/Can you really build muscle and lose fat simultaneously? Yes, if you do it right. Here's the science-backed guide to body recomposition, with practical macro targets and training advice.Fri, 06 Feb 2026 00:00:00 GMTbody recompositionmuscle buildingfat lossnutritionguideDiego Cuñadohttps://chowdown.me/blog/how-to-track-macros-when-eating-out/https://chowdown.me/blog/how-to-track-macros-when-eating-out/Eating out doesn't have to derail your diet. Practical strategies for tracking macros at restaurants, from AI food scanning to smart estimation techniques.Thu, 05 Feb 2026 00:00:00 GMTmacro trackingeating outrestaurantsnutrition tipsweight lossDiego Cuñadohttps://chowdown.me/blog/what-to-eat-before-and-after-workout/https://chowdown.me/blog/what-to-eat-before-and-after-workout/Pre and post workout nutrition explained simply. What to eat, when to eat it, and why the 'anabolic window' is mostly a myth. With 10 quick meal ideas and full macros.Wed, 04 Feb 2026 00:00:00 GMTworkout nutritionpre workoutpost workoutproteinmuscle buildingDiego Cuñadohttps://chowdown.me/blog/what-are-macros-complete-beginners-guide/https://chowdown.me/blog/what-are-macros-complete-beginners-guide/Everything you need to know about macros (protein, carbs, fat, and fibre), why they matter for weight loss and muscle gain, and how to start tracking them for free.Mon, 02 Feb 2026 00:00:00 GMTmacrosmacronutrientsnutrition basicsbeginner guideweight lossproteinDiego Cuñadohttps://chowdown.me/blog/ai-food-scanner-apps-how-they-work/https://chowdown.me/blog/ai-food-scanner-apps-how-they-work/How AI food scanning technology identifies your meals from photos, estimates portions, and calculates nutrition. A technical explainer for the curious.Sun, 01 Feb 2026 00:00:00 GMTAIfood scanningtechnology explainedcomputer visionDiego Cuñadohttps://chowdown.me/blog/best-free-calorie-counter-apps-2026/https://chowdown.me/blog/best-free-calorie-counter-apps-2026/MyFitnessPal went premium. We tested 5 apps still free: Chowdown, Cronometer, more. AI photo scanning, zero upsells.Sun, 01 Feb 2026 00:00:00 GMTcalorie countingfree toolsapp comparisonnutritionDiego Cuñadohttps://chowdown.me/blog/best-high-protein-snacks-for-weight-loss/https://chowdown.me/blog/best-high-protein-snacks-for-weight-loss/Craving a snack but don't want to blow your macros? These 12 high protein snacks keep you full, support muscle retention, and taste genuinely good.Sun, 01 Feb 2026 00:00:00 GMThigh proteinsnacksweight lossnutritionDiego Cuñadohttps://chowdown.me/blog/calorie-deficit-explained-how-to-lose-weight/https://chowdown.me/blog/calorie-deficit-explained-how-to-lose-weight/Everything you need to know about calorie deficits for weight loss. How to calculate yours, how big it should be, common mistakes, and the free tools that make it sustainable.Sun, 01 Feb 2026 00:00:00 GMTcalorie deficitweight lossnutritionguideDiego Cuñadohttps://chowdown.me/blog/high-protein-meals-under-500-calories/https://chowdown.me/blog/high-protein-meals-under-500-calories/Quick, satisfying high protein meals that won't blow your calorie budget. Each meal has full macro breakdowns: protein, carbs, fats, and calories included.Sun, 01 Feb 2026 00:00:00 GMThigh proteinmeal ideasweight lossnutritionDiego Cuñadohttps://chowdown.me/blog/how-much-protein-do-you-need-per-day/https://chowdown.me/blog/how-much-protein-do-you-need-per-day/Cutting through the confusion on daily protein intake. Science-backed recommendations for muscle gain, fat loss, and general health, plus the easiest way to track it.Sun, 01 Feb 2026 00:00:00 GMTproteinnutritionmuscle buildingguideDiego Cuñadohttps://chowdown.me/blog/iifym-guide-flexible-dieting-beginners/https://chowdown.me/blog/iifym-guide-flexible-dieting-beginners/If It Fits Your Macros explained simply. Learn how IIFYM works, how to calculate your macros, and why flexible dieting beats restrictive meal plans every time.Sun, 01 Feb 2026 00:00:00 GMTIIFYMflexible dietingmacro trackingnutritionguideDiego Cuñadohttps://chowdown.me/blog/meal-prep-for-macro-tracking-beginners-guide/https://chowdown.me/blog/meal-prep-for-macro-tracking-beginners-guide/How to meal prep when you're tracking macros. Weekly templates, shopping strategies, and batch cooking tips that make hitting your protein, carbs, and fats targets effortless.Sun, 01 Feb 2026 00:00:00 GMTmeal prepmacro trackingnutritionguideDiego Cuñadohttps://chowdown.me/blog/how-to-track-macros-for-free-2026/https://chowdown.me/blog/how-to-track-macros-for-free-2026/A complete guide to tracking your macronutrients without spending a penny. Learn why macro tracking matters, the best free methods, and how AI is changing the game.Sat, 31 Jan 2026 00:00:00 GMTmacro trackingnutritionfree toolsguideDiego Cuñadohttps://chowdown.me/blog/chowdown-vs-myfitnesspal-free-alternative/https://chowdown.me/blog/chowdown-vs-myfitnesspal-free-alternative/An honest comparison between Chowdown and MyFitnessPal. See how a completely free AI macro tracker stacks up against the industry's biggest name.Fri, 30 Jan 2026 00:00:00 GMTcomparisonmyfitnesspalfree toolsDiego Cuñado