GudFude guides
Getting started
How to start counting calories (without burning out)
A calm, beginner-friendly walkthrough: set a sensible target, log only what matters and build a habit you can keep.
How to track calories without logging everything
A lighter approach to tracking: plan meals up front, reuse the same foods and stop weighing every grape.
Calories & deficit
How many calories should I eat a day?
A practical answer based on body size, activity and goal — with sensible ranges instead of one magic number.
Calorie deficit for beginners
What a calorie deficit really means, how big it should be and how to keep it without feeling miserable.
Meal planning
How to plan a week of meals
A simple, repeatable system for planning seven days of meals without spending your Sunday on it.
Meal planning for busy people
A realistic meal-planning system for full schedules: short, repeatable and forgiving when the week goes sideways.
Macros & protein
Macros for beginners
What protein, carbs and fat actually do, and a simple split that works for most everyday goals.
Protein goals for weight loss
How much protein you actually need in a deficit, why it matters and how to hit it without endless chicken breast.