FitScale

🥗 Healthy Nutrition

Evidence-based articles about macronutrients, micronutrients, meal prep and the most common nutrition myths.

Understanding Macronutrients: Protein, Carbs & Fat

Learn how protein, carbs and fat affect your body and how to use them optimally for your goals.

8 min read

Micronutrients: Vitamins & Minerals for Athletes

Which vitamins and minerals are especially important for athletes? An overview of common deficiencies and how to avoid them.

7 min read

Meal Prep for Beginners: Easy Healthy Meal Planning

Meal prep saves time, money, and helps you stay on track with your nutrition goals. Here's how to get started.

6 min read

The 10 Biggest Nutrition Myths – Fact Check

Do carbs make you fat? Is breakfast the most important meal? We debunk the most persistent nutrition myths.

9 min read

Counting Calories: Worth It or Waste of Time?

Is calorie counting the key to success or does it do more harm than good? An honest analysis.

7 min read

✅ Nutrition Check

Answer 10 questions and find out how healthy your diet is.

Do you eat at least 2 servings of protein daily (meat, fish, eggs, legumes)?
Do you reach 1.6 g protein per kg body weight?
Do you eat whole grains or complex carbs daily?
Do you largely avoid added sugar?
Do you regularly eat healthy fat sources (nuts, olive oil, fish)?
Do you eat at least 5 servings of fruits & vegetables per day?
Do you take vitamin D (especially in winter)?
Do you drink at least 2 liters of water per day?
Do you plan your meals in advance (meal prep)?
Do you regularly sleep 7–9 hours?

Related Guides

💊 Supplement Guide🏃 Exercise & Weight Loss💪 Training Plans🍳 High-Protein Recipes

Frequently Asked Questions

How much protein do I need per day?

Optimal protein intake depends on your goal: 1.6–2.2 g/kg body weight for muscle building, 2.0–2.4 g/kg during a diet, and 0.8–1.0 g/kg for general health. Use our Protein Calculator for an individual calculation.

Are carbs bad for weight loss?

No! Carbs don't make you fat – a calorie surplus does. Carbohydrates are the best energy source for intense training. Low-carb diets only work because they often reduce total calorie intake.

What's the difference between good and bad fats?

Unsaturated fats (olive oil, avocado, nuts, fish) are healthy and essential. Trans fats (processed foods, fried foods) should be avoided. Fat is important for hormones and vitamin absorption.

How can I accurately calculate my calories?

First calculate your BMR (Basal Metabolic Rate) and multiply by your activity factor to get TDEE. Use our Calorie Calculator for precise calculation. For fat loss subtract 300–500 kcal, for muscle building add 200–300 kcal.

Is meal prep really necessary?

Meal prep isn't necessary, but very helpful. It saves time (1–2h on Sunday instead of daily cooking), money (fewer impulse purchases) and helps you stay on track since you know exactly what you're eating.