How to use this section
You do not need to read the whole section in order. Start by choosing the job to be done: understand the mechanism, set a starting target, build a logging routine, shape a workable eating pattern, or sort out fasting. Then move into the narrower guide before you jump into calculators and databases.
不绕路的 3 步
先弄清基础，再算出每天的参考值，最后回到实际食物和分量。
基础指南
这些短文不讲太多理论，先把最该知道的东西说清楚。
Basics and calculations
Start here for the mechanism, daily calorie estimates, deficit logic, and the meaning of BMR.
Logging and progress tracking
Use these if the issue is how to log food, combine data, and read progress without overreacting.
Diet structure and macros
Use this branch when the real question is how to shape meals, protein, macros, and a workable eating pattern.
Fasting and meal timing
Use these if the question is about intermittent fasting, eating windows, or the broad fast query.
Apps and faster input tools
Use these if you are choosing tools: apps, AI logging, food scanning, and lighter ways to get the data in.
去计算器
先看完基础后，直接去看每日目标、单份和食物会更快。
Before you trust the math
公式怎么来，数据从哪来
如果你想看清这些数字背后的逻辑，可以打开“数据”部分。开始使用前不必先读完。