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# Dirk Bongardt: Calculate your Macro Nutritions easily

## Sitemaps
[XML Sitemap](https://weightloss-calc.com/sitemap_index.xml): Includes all crawlable and indexable pages.

## Posts
- [The Netflix Effect: How Binge-Watching Makes You Binge-Eat](https://weightloss-calc.com/2026/03/26/the-netflix-effect-how-binge-watching-makes-you-binge-eat/): Usually, people are bad at doing two things at once. However, binge eating and binge watching get along together quite well.
- [Why Flexible Dieting Beats Rigid Meal Plans: The IIFYM Manifesto](https://weightloss-calc.com/2026/03/24/why-flexible-dieting-beats-rigid-meal-plans-the-iifym-manifesto/): Yes, eating disciplined is key. But no: Disciplined boredom won't get you anywhere.
- [Why Soup Is The Ultimate Diet Food (If You Do It Right)](https://weightloss-calc.com/2026/03/21/why-soup-is-the-ultimate-diet-food-if-you-do-it-right/): Water and vegetables fill your stomach short-termed, but do not stay on your hips log term. But there might be a catch.
- [Why Your ‘Healthy’ Yogurt Has More Sugar Than Ice Cream](https://weightloss-calc.com/2026/03/19/why-your-healthy-yogurt-has-more-sugar-than-ice-cream/): Swapping your sweet dessert for a "healthy" yogurt seems like the healthy choice. Well, think again.
- [The Vitamin Supplement Industry’s Dirty Secret](https://weightloss-calc.com/2026/03/17/the-vitamin-supplement-industrys-dirty-secret/): There is a supplement for everything. But if you really want to benefit, instead of taking them, sell them!
- [Why Cardio Alone Won’t Give You The Body You Want](https://weightloss-calc.com/2026/03/14/why-cardio-alone-wont-give-you-the-body-you-want/): Losing weight by eating less and running the treadmill - well, it works. Still it might not be the best idea, when trying to get a healthier compusure.
- [The Probiotic Hype: Miracle Cure Or Expensive Placebo?](https://weightloss-calc.com/2026/03/12/the-probiotic-hype-miracle-cure-or-expensive-placebo/): They promise perfect gut health, easy weight loss and overall wellbeing: Probiotics. But are they worth your money?
- [Why Your Office Job Is Making You Fat (And What To Do About It)](https://weightloss-calc.com/2026/03/10/why-your-office-job-is-making-you-fat-and-what-to-do-about-it/): For most of mankind's existence, one was either sitting or working. We should have kept it that way.
- [Why Bodybuilders Eat Chicken And Rice (And You Probably Shouldn’t)](https://weightloss-calc.com/2026/03/07/why-bodybuilders-eat-chicken-and-rice-and-you-probably-shouldnt/): There is nothing wrong with chicken, rice and broccoli. Unless it destroys your will to live.
- [The Paradox Of Low-Fat Products: A Delicious Deception](https://weightloss-calc.com/2026/03/05/the-paradox-of-low-fat-products-a-delicious-deception/): Misconception by design: Why reducing fat in food does not necessarily make it more healthy
- [The Myth of “Toning”: You Can’t Turn Fat into Muscle](https://weightloss-calc.com/2026/03/03/the-myth-of-toning-you-cant-turn-fat-into-muscle/): Turning fat into muscle is like turning water into wine - a miracle. Only one of them has ever occured.
- [The Hidden Calories In ‘Healthy’ Smoothies](https://weightloss-calc.com/2026/02/28/the-hidden-calories-in-healthy-smoothies/): "If you can eat it, don't drink it" is a legit general rule. But is it also true for those ultra-healthy smoothies?
- [The Cold Truth About Thermogenics And Fat Burners](https://weightloss-calc.com/2026/02/26/the-cold-truth-about-thermogenics-and-fat-burners/): "All natural", says the advertisment. What it doesn't say is "Almost useless". But, is it`?
- [The Illusion Of “Negative Calorie” Foods](https://weightloss-calc.com/2026/02/24/the-illusion-of-negative-calorie-foods/): Losing weight with every bite? Sounds like a fairy tale. But there is more to that.
- [The Water Weight Rollercoaster: Why You Gain 5 Pounds Overnight](https://weightloss-calc.com/2026/02/21/the-water-weight-rollercoaster-why-you-gain-5-pounds-overnight/): In average, you consist of water by about 60 percent. Sometimes a little more. Nothing to worry about. Usually.
- [The Midnight Snack Dilemma: Real Hunger Or Just Boredom?](https://weightloss-calc.com/2026/02/19/the-midnight-snack-dilemma-real-hunger-or-just-boredom/): Midnight cravings are real. And they are hard to fight.
- [Why Food Tracking Apps Make You Neurotic (But Work Anyway)](https://weightloss-calc.com/2026/02/17/why-food-tracking-apps-make-you-neurotic-but-work-anyway/): Guilt, shame, accomplishment - food tracking apps trigger a variety of emotions. It is up to you, finally.
- [The Supermarket Layout: Designed To Make You Buy Junk](https://weightloss-calc.com/2026/02/14/the-supermarket-layout-designed-to-make-you-buy-junk/): Yes, there is a lot of healthy food in the supermarket. But supermarkets wouldn't be very profitable without selling crap.
- [Why Elite Athletes Are Often Terrible Diet Role Models](https://weightloss-calc.com/2026/02/12/why-elite-athletes-are-often-terrible-diet-role-models/): Sure, he might be your role model. But as long as you do not exercise like he does, do not eat like he does.
- [Why “Living La Dolce Vita” Actually Might Be More Beneficial Than Any Restrictive Diet](https://weightloss-calc.com/2026/02/10/why-living-la-dolce-vita-actually-might-be-more-beneficial-than-any-restrictive-diet/): Mediterranean Diet includes so much more than wine and pasta.
- [The Protein Bar Trap: Muscle Maker Or Just Candy In Disguise?](https://weightloss-calc.com/2026/02/07/the-protein-bar-trap-muscle-maker-or-just-candy-in-disguise/): Protein bars are as convenient as they are tasty. But they do not just fuel your muscles.
- [Why Walking Is The Most Underrated Fat Loss Tool](https://weightloss-calc.com/2026/02/05/why-walking-is-the-most-underrated-fat-loss-tool/): No membership fees, no self-torture, not even sweating - how can walking do any good?
- [Why Meal Prep Is The Secret Weapon You’re Ignoring](https://weightloss-calc.com/2026/02/03/why-meal-prep-is-the-secret-weapon-youre-ignoring/): Meal prep forces thinking in advance. This requires a considerable amount of effort. Is the reward worth it?
- [Why Your Friend Can Eat Everything And Stay Thin (And You Can’t)](https://weightloss-calc.com/2026/01/31/why-your-friend-can-eat-everything-and-stay-thin-and-you-cant/): Winning the lottery isn't about fairness. Neither is winning (or losing) the genetic lottery.
- [Why You Can’t Spot-Reduce Belly Fat (No Matter What Instagram Says)](https://weightloss-calc.com/2026/01/28/why-you-cant-spot-reduce-belly-fat-no-matter-what-instagram-says/): Yes, belly fat can be especially stubborn. There is a way to get rid of it - but you won't find it on instagram.
- [Why Skipping Meals Makes You Fatter](https://weightloss-calc.com/2026/01/24/why-skipping-meals-makes-you-fatter/): Can you spot the difference between "skipping meals" and "low calorie intake"?
- [The Truth About “Boosting Your Metabolism”](https://weightloss-calc.com/2026/01/21/the-truth-about-boosting-your-metabolism/): Turbocharge your metabolism, they say, you will lose weight in no time, they say. Here's what really works.
- [Fiber: The Unsexy Nutrient That Does All The Work](https://weightloss-calc.com/2026/01/17/fiber-the-unsexy-nutrient-that-does-all-the-work/): Fibers are not everybody's darling. Considering your metabolism, at least they should be yours.
- [Stress Eating: When Your Brain Hijacks Your Diet](https://weightloss-calc.com/2026/01/14/stress-eating-when-your-brain-hijacks-your-diet/): Are you in survival mode? No wonder, you crave for that unhealthy stuff.
- [The Cruel Math Behind “Just One Cookie”](https://weightloss-calc.com/2026/01/10/the-cruel-math-behind-just-one-cookie/): What possible harm can a single cookie do? We did the maths, so you don't have to.
- [Why Restaurant Salads Have More Calories Than Burgers](https://weightloss-calc.com/2026/01/07/why-restaurant-salads-have-more-calories-than-burgers/): Salad equals "healthy", or so they say. There is some truth to it. Here's why sometimes a burger might be the better choice.
- [Meal Timing: Does It Matter When You Eat?](https://weightloss-calc.com/2026/01/03/meal-timing-does-it-matter-when-you-eat/): Everything you eat after 6 p.m. turns to body fat immediately. Or does it?
- [The Scale Lied To You This Morning (And Here’s Why)](https://weightloss-calc.com/2025/12/31/the-scale-lied-to-you-this-morning-and-heres-why/): The scale does not want to intimidate you. But it rarely ever tells the whole story.
- [Cheat Days: Permission To Binge Or Strategic Reset?](https://weightloss-calc.com/2025/12/27/cheat-days-permission-to-binge-or-strategic-reset/): When your discipline takes a day off, you call it a cheat day. Is this really a good idea?
- [Why Your Morning Coffee Might Be Sabotaging Your Diet](https://weightloss-calc.com/2025/12/24/why-your-morning-coffee-might-be-sabotaging-your-diet/): Don't worry, you don't have to go without your coffee. But maybe you change something about it.
- [Your Gut Bacteria Are Secretly Running The Show](https://weightloss-calc.com/2025/12/20/your-gut-bacteria-are-secretly-running-the-show/): They live inside you, and they have a strong opinion about your life choices.
- [Protein: The Macro That Actually Keeps You Full](https://weightloss-calc.com/2025/12/17/protein-the-macro-that-actually-keeps-you-full/): Protein is a macro not just for muscle monsters, bur for long-term survival.
- [BMI: A Tiny Formula, But A Giant Oversimplification](https://weightloss-calc.com/2025/12/13/bmi-a-tiny-formula-but-a-giant-oversimplification/): I bet you know your BMI. Here is why you shouldn't care too much.
- [Metabolic Age: Why You Might Be Older Than Your Birth Certificate Indicates](https://weightloss-calc.com/2025/12/10/metabolic-age-why-you-might-be-older-than-your-birth-certificate-indicates/): Age is more than just the days that you have spent on this earth. It's how you have spent them.
- [No, Zero Sugar Drinks Are Not Poisonous!](https://weightloss-calc.com/2025/12/07/no-zero-sugar-drinks-are-not-poisonous/): Learn about the pros and cons of sweet drinks without sugar.
- [Overweight? Underweight? 7 Reasons Why You Should Care And 1 Why You Should Not](https://weightloss-calc.com/2025/12/03/overweight-underweight-7-reasons-why-you-should-care-and-1-why-you-should-not/): Caring too much is pointless. Not caring at all, on the other hand, could kill you.
- [Why Today’s Deficit Might Be Tomorrow’s Surplus](https://weightloss-calc.com/2025/11/30/why-todays-deficit-might-be-tomorrows-surplus/): Life is a permanent change. That's true for your metabolism too.
- [Ever Experienced The Power Of Ketosis?](https://weightloss-calc.com/2025/11/26/ever-experienced-the-power-of-ketosis/): For some, this diet is a revelation. Others prefer to name it apocalypse.
- [I Avoided Fat At All Costs – So My Body Started Storing It](https://weightloss-calc.com/2025/11/23/i-avoided-fat-at-all-costs-so-my-body-started-storing-it/): "Low fat" means "healthy", I assumed. Well, I might have been wrong.
- [If You Can Eat It, Don’t Drink It](https://weightloss-calc.com/2025/11/19/if-you-can-eat-it-dont-drink-it/): Using your teeth matters a lot if you want to lose weight.
- [Not All Carbs Are Built The Same](https://weightloss-calc.com/2025/11/16/not-all-carbs-are-built-the-same/): Carbs are bad, they say. But in reality, it is not that easy.
- [It’s About The Environment, Stupid](https://weightloss-calc.com/2025/11/12/its-about-the-environment-stupid/): This is not about saving the planet - this is personal!
- [If You’re Anything Like Me, Losing Weight By Willpower Isn’t An Option](https://weightloss-calc.com/2025/11/09/if-youre-anything-like-me-losing-weight-by-willpower-isnt-an-option/): Discipline is great. But it's limited.
- [5 Good Reasons You Should Exercise, And One Bad](https://weightloss-calc.com/2025/11/05/5-good-reasons-to-exercise-and-one-bad/): Exercise has lots of benefits. But one of them is highly overestimated.
- [The One Reason Why You Don’t Lose Weight Even With A Perfect Diet](https://weightloss-calc.com/2025/11/05/the-one-reason-why-losing-weight-is-difficult-even-with-a-perfect-diet/): "Nobody loses weight over night", they say. Well, they're wrong.
- [You Never Believed In These 7 Protein Myths, Did You?](https://weightloss-calc.com/2025/11/05/7-protein-myths-demystified/): Pick your favorite myth.

## Pages
- [About](https://weightloss-calc.com/about/): Hi, I’m Dirk — a journalist, researcher, and the creator of Weightloss-Calc.com. For more than two decades, I’ve written about science, technology, and health. Facts and evidence have always been my tools. But when it came to my own weight, I learned that numbers alone don’t tell the whole story.
- [Want to Lose Weight Without Feeling on a Diet?](https://weightloss-calc.com/subscribe-to-our-newsletter/): Download The One-Page-Calorie Rescue Plan — your free one-page cheat sheet with smart food swaps that cut calories and keep flavor.
- [Metabolism Blog](https://weightloss-calc.com/metabolism-blog/)
- [Imprint / Legal Disclosure](https://weightloss-calc.com/imprint-legal-disclosure/): Information according to § 5 TMG
- [Your Health Starts Here](https://weightloss-calc.com/): Maintaining a healthy weight and balanced nutrition is not about extreme diets or quick fixes. It is about understanding what your body needs, providing it with appropriate energy and nutrients, and making consistent, sustainable choices. A Weightloss Calculator is a pragmatic tool that helps you estimate daily energy needs and split those calories across carbohydrates, proteins and fats in a way that supports your goals — whether that is weight loss, weight maintenance or muscle gain.
- [Privacy Policy](https://weightloss-calc.com/privacy-policy/): General InformationThe following notes provide a simple overview of what happens to your personal data when you visit this website. Personal data is any data with which you can be personally identified. Detailed information on the subject of data protection can be found in the privacy policy listed below.