Education for runners and endurance athletes. Learn to train smart, run fast, and be strong.
Nutrition Planning Tools.
This page is designed to help empower you to learn how to implement and sustain a healthy eating pattern and/or achieve your body weight goals.
What are you looking for?
Learn about healthy eating.
Estimate your daily energy expenditure
and plan your weight change.
Use the NIH.gov bodyweight planning tool.
Note: I am not affiliated with, sponsored by, or receiving royalties from NIH, I just use and value this tool. For more info about the tool's development and validation, see:
Kevin Hall et al. (2011) Lancet.
Juen Guo et al. (2018) Am J Clin Nutr.
Arjun Sanghvi et al. (2015) Am J Clin Nutr.
Kevin Hall et al. (2011) Lancet.
Juen Guo et al. (2018) Am J Clin Nutr.
Arjun Sanghvi et al. (2015) Am J Clin Nutr.
Record and track your caloric intake
with Nutritionix or Macrofactor.
Use a reliable and accurate nutrition tracking app (nutritionix.com/app) and/or use a reliable food database (nutritionix.com/database).
Note: I am not affiliated with, sponsored by, or receiving royalties from Nutritionix, I just use and highly value their tools because of its excellent food database, accurate nutritional info, and very user-friendly platform.
I can also recommend some alternatives. The FatSecret app is also very good with similar functionality to Nutritionix. And, if you are specifically interested in thorough micronutrient tracking, Cronometer is also superb.
I can also recommend some alternatives. The FatSecret app is also very good with similar functionality to Nutritionix. And, if you are specifically interested in thorough micronutrient tracking, Cronometer is also superb.
OR
Invest in a subscription-based all-in-one app that estimates your daily energy expenditure (like the NIH tool above) and tracks your nutrition (using an API into the Nutritionix database) while monitoring your body weight goals (The Macrofactor app from Stronger By Science).
Invest in a subscription-based all-in-one app that estimates your daily energy expenditure (like the NIH tool above) and tracks your nutrition (using an API into the Nutritionix database) while monitoring your body weight goals (The Macrofactor app from Stronger By Science).
Note: I am not affiliated with, sponsored by, or receiving royalties from Stronger by Science / Macrofactor, I just use and value their tools.
Plan your nutrition.
Use the MyPlate.gov nutrition planning tool.
(click "Start" below)
(click "Start" below)
Note: I am not affiliated with, sponsored by, or receiving royalties from MyPlate, I just use and value their tools.