Science-backed articles to help you eat smarter, track better, and reach your goals faster.
Articles on this blog are AI-generated and published under the editorial responsibility of Alex Kem. General information only, not medical advice.
Home-cooked food has no label, which is where most people give up on tracking. The fix is to log the recipe once, divide by portions, and reuse it — here is the exact method, plus how to handle oil, sauces and leftovers.
Daily weight swings of 1–2kg are normal and are almost entirely water, food volume and glycogen — not fat. Here is what actually drives the number on the scale, and how to read your real trend instead.
A kitchen scale is the most accurate way to track — and the main reason people quit. Hand portions, plate fractions and photo logging get you within roughly 10%, which is close enough to make progress.
Building muscle needs a small calorie surplus, not a large one. Aim for roughly 10–20% above maintenance, 1.6–2.2g of protein per kg, and enough carbs to train hard. Here is how to set and adjust each number.
Plant-based protein targets are very reachable — they just need more deliberate planning, because most plant foods bring carbs or fat along with the protein. Here are the highest-yield foods and a sample day.
GLP-1 medications reduce appetite sharply, which makes it easy to under-eat protein and lose muscle along with fat. Tracking shifts from limiting calories to making sure the smaller amount you do eat is worth it.
Most people read the calorie number and stop. But the serving size, the added-sugar line, and the ingredients list tell you far more. Here is how to read any nutrition label properly in about ten seconds.
Protein gets the attention, but fiber is the nutrient most people quietly fall short on. It keeps you full, steadies your energy, and supports digestion — all for very few calories. Here is how to get more.
Most people quit tracking because they aim for perfection and burn out. The fix is the 80/20 approach: track consistently about 80% of the time and give yourself room for the rest.
You can track every calorie and still feel like your appetite is working against you. Often the reason isn't your diet — it's your sleep and stress. Here is how both shape hunger, and what helps.
The natural sugar in whole fruit comes with fiber and nutrients. Added sugar — stirred into drinks, sauces, and snacks — is the kind worth watching. Learn its hidden names and how to cut it sensibly.
Eating in a calorie deficit but the scale won't move? It's almost never a 'broken metabolism' — it's underestimated portions, water retention, or inconsistent tracking. Here's how to find the real reason and fix it.
Restaurant meals are the hardest to log — hidden oils, huge portions, and no nutrition labels. These five strategies (plus AI photo logging) get you within ~10% without ruining the meal.
Most people under-eat protein. A practical target is 1.6–2.2g per kg of body weight for active people. Learn how to calculate your number, spread it across the day, and hit it without supplements.
Barcodes are perfect for packaged foods; AI photo logging wins for meals with no label. Here's when each is faster and more accurate — and why using both makes tracking almost effortless.
Satiety — how full a food makes you feel — is the secret to eating less without willpower. Protein, fiber, and water-rich foods win. Here are 12 foods that keep you full on fewer calories.
Calorie tracking works for weight loss when done right. Aim for a 300–500 calorie daily deficit — no extreme restriction. Photo-based logging keeps it consistent without the mental load.
The best macro tracker for keto keeps net carbs under 20–50g/day with minimum effort. AI photo scanning beats manual logging because keto portions and fat content vary so much.
A comparison of Pacali and MyFitnessPal on logging speed, AI features, UX and pricing, based on each app's published features and store listing.
A comparison of 15 calorie trackers on logging speed, free-tier limits and food database quality, drawn from each app's published features. The 7 strongest free options.
Your daily calorie target depends on your weight, height, age, and activity level. This guide explains TDEE, how to calculate your calorie needs, and how to apply them.
Discover how Pacali's AI can identify hundreds of foods from a single photo, estimate portion sizes, and calculate nutrition facts in under two seconds.
Counting calories doesn't have to be stressful. Learn how to use tracking as a tool for awareness, not restriction, and build a positive relationship with food.
A clear, science-based guide to macronutrients. Find out what each macro does, how to calculate your personal targets, and why balance matters more than restriction.
Say goodbye to boring meal prep. These protein-packed snacks are easy, delicious, and will keep you full between meals — with full nutrition breakdowns included.
IF has exploded in popularity, but does it actually work? We break down the research, explain different protocols, and show you how Pacali tracks your eating windows.
Traditional calorie apps make you search for every ingredient. Pacali's photo-first approach is 10x faster and more accurate — here's the science behind it.
More articles coming soon. Follow us on social media to stay updated.