Nutrient Guides

Learn what calories (kcal) mean, how energy balance works in real life, and the simplest ways to manage intake without obsessing. Track calories in BeyondCal after you log food.

Learn what protein does, how much you likely need, and the best protein foods (animal and plant). Get practical meal targets and easy swaps. Track protein in BeyondCal after you log food.

Learn what carbohydrates do, how to choose better carbs (fiber vs sugar), and simple rules for energy and performance. Track carbs in BeyondCal after you log food.

Learn what dietary fat does, the difference between saturated and unsaturated fats, and practical rules for heart health and satiety. Track fat in BeyondCal after you log food.

Learn what fiber does for gut health, fullness, and blood sugar. See practical ways to eat more fiber without bloating. Track fiber in BeyondCal after you log food.

Learn what saturated fat is, why it matters for heart health, and the biggest food sources. Get practical swaps that reduce saturated fat without killing your diet. Track saturated fat in BeyondCal after you log food.

Learn the difference between total sugar and added sugar, common sugar traps, and practical ways to cut sugar without feeling deprived. Track sugar in BeyondCal after you log food.

Learn what long-chain omega-3s (EPA + DHA) do, the best food sources (especially fish), and practical ways to get enough without overthinking. Track omega-3 in BeyondCal after you log food.

Learn what ALA is, the best plant sources (chia, flax, walnuts), and how ALA differs from fish omega-3 (EPA/DHA). Practical ways to hit ALA consistently. Track ALA in BeyondCal after you log food.

Learn what linoleic acid (omega-6) is, why it matters, and the main food sources. Practical tips to balance omega-6 with omega-3 without diet paranoia. Track linoleic acid in BeyondCal after you log food.

Learn how much sodium you need, the recommended daily limit, and the biggest hidden sources. Get practical label rules and food swaps. Track sodium in BeyondCal after you log food.

Learn what potassium does, how much you need, and the best food sources. Get practical swaps to raise potassium without supplements. Track potassium in BeyondCal after you log food.

Learn what magnesium supports, how much you need, and which foods give you the most. In BeyondCal, track magnesium and see your rolling average and gap after you log food.

Learn what calcium supports, how much you need, and the best calcium food sources. Get practical absorption tips and common mistakes to avoid. Track calcium in BeyondCal after you log food.

Learn what iron supports, how much you need, and the best iron foods. Get practical absorption tips (vitamin C, coffee, calcium timing). Track iron in BeyondCal after you log food.

Learn what zinc supports, how much you need, and the best zinc foods. Understand the zinc-copper interaction and supplement risks. Track zinc in BeyondCal after you log food.

Learn what phosphorus supports, how much you need, and which foods are highest. Understand phosphate additives in processed foods. Track phosphorus in BeyondCal after you log food.

Learn what selenium supports, how much you need, and the best selenium foods. Understand why Brazil nuts can overshoot fast. Track selenium in BeyondCal after you log food.

Learn what copper supports, how much you need, and the best copper foods. Understand the zinc-copper interaction. Track copper in BeyondCal after you log food.

Learn what manganese supports, how much you need, and which foods are highest. Understand when supplements can be risky. Track manganese in BeyondCal after you log food.

Learn what vitamin D supports, how much you need, and the best food sources. Understand sunlight, fortification, and safe upper limits. Track vitamin D in BeyondCal after you log food.

Learn what vitamin B12 supports, how much you need, and the best food sources. See who is at risk on plant-based diets or certain meds. Track B12 in BeyondCal after you log food.

Learn what folate supports, how much you need, and the best food sources. Understand folate vs folic acid and the safe upper limit for supplements. Track folate in BeyondCal after you log food.

Learn what vitamin B6 supports, how much you need, and the best B6 food sources. Understand supplement risks and common patterns that lead to low intake. Track B6 in BeyondCal after you log food.

Learn what vitamin C supports, how much you need, and the best food sources. Get practical tips to improve non-heme iron absorption. Track vitamin C in BeyondCal after you log food.

Learn what vitamin A supports, how much you need, and the best food sources. Understand retinol vs beta-carotene and why supplements can be risky. Track vitamin A in BeyondCal after you log food.

Learn what vitamin E supports, how much you need, and the best vitamin E foods. Understand why high-dose supplements can be risky. Track vitamin E in BeyondCal after you log food.

Learn what vitamin K supports, how much you need, and the best food sources. Understand vitamin K and blood thinners, and why consistency matters. Track vitamin K in BeyondCal after you log food.

Learn what thiamin (vitamin B1) supports, how much you need, and the best food sources. Understand common low-intake patterns and alcohol-related risk. Track thiamin in BeyondCal after you log food.

Learn what riboflavin (vitamin B2) supports, how much you need, and the best food sources. Understand low-intake patterns and supplement notes. Track riboflavin in BeyondCal after you log food.

Learn what niacin (vitamin B3) supports, how much you need, and the best food sources. Understand niacin supplements, flushing, and upper limits. Track niacin in BeyondCal after you log food.

Learn what pantothenic acid (vitamin B5) supports, how much you need, and the best food sources. Understand low-intake patterns and supplement notes. Track B5 in BeyondCal after you log food.

Learn what choline supports, how much you need, and the best food sources. Understand why eggs matter, how choline relates to methylation, and supplement safety. Track choline in BeyondCal after you log food.

Learn what lutein and zeaxanthin do, which foods provide them, and how to absorb them better. Practical ways to eat more leafy greens and egg yolks. Track lutein and zeaxanthin in BeyondCal after you log food.