Diet guides: what each way of eating means in calories and macros
Each guide here describes one way of eating in plain terms, shows how it turns into a calorie target and a macro split, lists foods that fit with their USDA values, and links the calculators and food lists that apply. None of them says a diet works or treats anything: they describe patterns and give you the arithmetic to track them.
The numbers come from the same data as our food pages and the formulas on how we calculate. 15 guides are open, and the rest arrive as they are checked.
Built around a macro
Patterns defined by how much carbohydrate, protein or fat the day holds.
- High-proteinA high-protein diet raises protein above the usual share of the day's calories, usually by building each meal around a protein food.
- KetoA ketogenic (keto) diet keeps carbohydrate very low and fat high, with protein in the middle, so most of a day's calories come from fat.
- Low-carbA low-carb diet cuts carbohydrate below the usual share of a day's calories without a fixed ceiling, and fills the gap with protein, fat and non-starchy vegetables.
Built around food choices
Patterns defined by which foods and food groups are in or out.
- CarnivoreThe carnivore diet eats only animal products, such as meat, fish and eggs, and in some versions dairy, with no plant foods.
- DASHDASH stands for Dietary Approaches to Stop Hypertension. It is an eating pattern rich in vegetables, fruit, whole grains and low-fat dairy, and low in sodium and sweets, developed for research.
- Gluten-freeA gluten-free diet leaves out the protein gluten, found in wheat, barley and rye. It is a medical necessity for people with coeliac disease and a choice for others.
- MediterraneanThe Mediterranean diet is an eating pattern built on vegetables, fruit, legumes, whole grains, fish, nuts and olive oil, with dairy and poultry in moderation and little red meat or sweets.
- PaleoThe paleo diet is built on foods its followers believe early humans ate, such as meat, fish, eggs, vegetables, fruit and nuts, and leaves out grains, dairy, legumes and refined sugar.
- PescatarianA pescatarian diet is a vegetarian diet that also includes fish and seafood. Most pescatarians eat dairy and eggs too.
- VeganA vegan diet excludes all animal products, including meat, fish, dairy, eggs and honey, and gets its energy and protein from plants.
- VegetarianA vegetarian diet leaves out meat, poultry and fish. Most vegetarians still eat dairy and eggs, which is what separates it from vegan eating.
Built around timing and tracking
Ways of organising when you eat and how you keep score.
- Budget eatingBudget eating means planning meals around low-cost staples, such as dried beans, rice, oats, eggs, frozen vegetables and seasonal produce, and wasting as little as possible.
- Calorie countingCalorie counting means setting a daily energy target and logging the calories in what you eat and drink, so intake can be compared with the target.
- Flexible dieting (IIFYM)Flexible dieting, or IIFYM (if it fits your macros), sets daily calorie and macro targets and lets any food count as long as the day lands inside them.
- Intermittent fastingIntermittent fasting is an eating schedule that alternates periods of eating with periods of little or no food. It sets when you eat, not what you eat.
This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.