Articles & guides — page 2
212 pieces on the questions people actually search — how many calories, how much protein, how big a deficit, what a set at RIR 2 means, how the 1RM estimate works, how many sets a week — with every number derived from the formulas the apps use or cited to a source you can open. Training and nutrition education only; never medical advice.
212 articles
What are macros?
Macros are the three nutrients that carry calories: protein, fat and carbohydrate. What each is, the calories per gram, and how a macro target is set.
Reference valuesNutrition fundamentals9 minHow much protein per kg of body weight?
The RDA is 0.8 g/kg, but in 49 trials lean-mass gains levelled off near 1.6 g/kg a day. The 1.2–2.4 g/kg tiers Zyra Nutrition uses, the deficit bump, the cap.
Human trial dataNutrition fundamentals4 minWhat is the minimum fat intake per day?
Zyra Nutrition never sets fat below max(0.6 g/kg, 20% of calories). Why fat has a floor, the two ways to compute it, and what happens to the split at low calories.
Reference valuesNutrition fundamentals5 minHow many carbs should I eat per day?
Carbs are what is left after protein and fat: the formula, the 45–65% reference range, g/kg ranges by activity, and where the low-carb and keto thresholds sit.
Reference valuesNutrition fundamentals4 minHow much fiber per day?
The adult reference values are 38 g (men) and 25 g (women), from 14 g per 1,000 kcal. Why the rate scales with intake, and how fibre sits in your carb count.
Reference valuesNutrition fundamentals4 minWhy don't my macros add up to my calories?
Protein × 4 + carbs × 4 + fat × 9 rarely equals the label. Specific energy factors, fibre, sugar alcohols and rounding explain the gap — and what to log.
First principlesNutrition fundamentals4 minWhat is IIFYM (If It Fits Your Macros)?
IIFYM means hitting protein, fat and carb targets with any foods that fit. What it says, what it does not, where fibre fits, and how a weekly budget helps.
First principlesNutrition fundamentals5 minMacro diet for beginners: how to start counting macros
Get three numbers, weigh food for two weeks, hit protein first, accept 80/20 accuracy, and adjust only after real data. A method guide, not a meal plan.
Method / guideNutrition fundamentals5 minHow are keto macros calculated?
On keto Zyra Nutrition fixes carbs at 30 g, sets protein from body weight and gives fat every remaining calorie. The ceiling, the flipped order and a worked example.
First principlesNutrition fundamentals5 minBalanced, low-fat, low-carb or keto: which macro split for fat loss?
The four Zyra Nutrition diet styles at 2,000 kcal: protein identical, fat 20–50% of the remainder or the keto ceiling. How to choose by adherence, with an example.
First principlesNutrition fundamentals4 minHow many calories are in alcohol, and how do you log it?
Alcohol carries 7 kcal per gram; a US standard drink holds 14 g, about 98 kcal before mixers. How to work out any drink and how to log it as carbs or fat.
Reference valuesNutrition fundamentals5 minHow do you set macros on a vegan diet?
Protein tiers do not change on a plant-based diet; the foods that reach them do. The targets, the nutrients worth watching, and why the fat/carb split shifts.
Reference valuesZyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.