NUTRITION
Nutritional data, macronutrients, and dietary pattern visualizations.
Daily Protein Requirements by Activity Level
Grams per kg bodyweight for different goals
Protein needs vary significantly based on your activity level and goals. This chart shows evidence-based protein intake recommendations in grams pe...
Daily Water Intake Recommendations
Hydration needs by body weight and activity
Proper hydration is essential for health and performance. This visualization shows recommended daily water intake based on body weight and activity...
Electrolyte Loss During Exercise
Sodium, potassium, and magnesium loss per hour of sweat
Electrolyte needs vary dramatically by exercise intensity and individual sweat rate. Athletes can lose 460-1840mg of sodium per liter of sweat. Thi...
Glycemic Index of Common Foods
Low, medium, and high GI food comparison
The Glycemic Index (GI) measures how quickly foods raise blood sugar. Low GI foods (under 55) provide sustained energy, while high GI foods (over 7...
Intermittent Fasting Metabolic Timeline
What happens in your body during a fast
During fasting, your body undergoes a series of metabolic changes. This timeline shows key metabolic milestones from the fed state through extended...
Macronutrient Ratios for Different Goals
Optimal protein, carb, and fat splits
Your macronutrient ratio should align with your fitness goals. This visualization shows recommended protein, carbohydrate, and fat percentages for ...
Nutrition Priorities on GLP-1 Medications
Preventing deficiencies on Ozempic, Wegovy, Mounjaro
GLP-1 medications (Ozempic, Wegovy, Mounjaro) cause significant appetite reduction, which can lead to nutritional deficiencies. With reduced food i...
Popular Diet Macronutrient Comparison
Carbs, protein, and fat ratios across diet types
Different diets recommend vastly different macronutrient ratios. Keto emphasizes high fat, while traditional recommendations favor carbohydrates. T...