Blog
Notes from Nutrio
Nutrition methodology, practical guides, and what we’re building, written to be useful whether or not you use Nutrio.
How much protein do you actually need?
A practical range for most goals, and why eating more past a point stops making a meaningful difference.
Read storyA coach’s guide to managing clients without a spreadsheet
What actually breaks when you scale past a handful of coaching clients, and how to fix it before it costs you clients.
Read storyHow streaks actually build consistency (and why one missed day shouldn’t ruin it)
The psychology behind habit streaks, and why an all-or-nothing streak does more harm than good.
Read storyWhat is a calorie deficit, really?
The simple math behind fat loss, and why "eat less, move more" is true but incomplete advice.
Read storyHow to set your macros for muscle gain
How to eat in a surplus without gaining more fat than you need to.
Read storyHow to set your macros for fat loss
A practical starting point for calories and macros when the goal is losing fat without losing muscle.
Read storyMacros 101: what protein, carbs, and fat actually do
A plain-English guide to macronutrients: what each one does in your body, and why the ratio matters as much as the total.
Read storyHow accurate are AI photo calorie counters?
What an AI vision model can and can’t tell from a photo of your plate, and how to get better estimates out of one.
Read storyThe Mifflin-St Jeor equation, explained simply
The formula behind most modern calorie calculators, in plain English, and why it’s still the standard decades after it was published.
Read storyWhy most nutrition apps fail (and what actually works)
The real reason people stop tracking after two weeks, and the handful of things that actually keep it going.
Read storyIntroducing Nutrio: nutrition tracking that doesn’t feel like homework
Why we built an AI-powered nutrition tracker and meal architect, and what’s live today.
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