Help & Documentation
Learn how to use Smart Stacks, Smart Fuel, and other tools to optimize your health and fitness journey with evidence-based approaches.
Tools Guide
Learn how to use our evidence-based tools to create personalized supplement stacks, nutrition plans, and calculate your daily calorie needs. Each tool is designed to work together for comprehensive health optimization.
Our Tools
Smart Stacks
Create personalized supplement recommendations based on your specific goals, health profile, and the latest research.
- • Evidence-based supplement selection
- • Personalized dosing recommendations
- • Interaction and timing guidance
- • Quality brand recommendations
Smart Fuel
Generate evidence-based nutrition plans and meal recommendations tailored to your goals and dietary preferences.
- • Personalized macro targets
- • Meal timing optimization
- • Dietary preference accommodation
- • Nutrient density focus
TDEE Calculator
Calculate your Total Daily Energy Expenditure to determine accurate calorie needs for your specific goals.
- • Precise calorie calculations
- • Activity level assessments
- • Goal-based adjustments
- • BMR and TDEE breakdown
Smart Stacks: Complete Guide
How Smart Stacks Work
Smart Stacks analyzes your health profile, goals, and preferences to recommend evidence-based supplement combinations. Each recommendation is backed by peer-reviewed research and tailored to your specific needs.
Step-by-Step Process
Select Your Primary Goal
Choose from options like muscle building, fat loss, cognitive enhancement, or general health maintenance.
Input Your Health Profile
Provide information about your current health status, activity level, and any specific considerations.
Review Recommendations
Get personalized supplement suggestions with dosages, timing, and quality brand recommendations.
Save and Track
Save your stack and track your progress over time to optimize your approach.
Important Considerations
- • Always consult healthcare providers before starting new supplements
- • Start with lower doses to assess tolerance
- • Consider potential interactions with medications
- • Quality matters - choose reputable, third-party tested brands
Smart Fuel: Nutrition Planning
Evidence-Based Nutrition
Smart Fuel creates personalized nutrition plans based on your TDEE calculations, goals, and dietary preferences. Each recommendation follows established nutritional science and accounts for individual needs.
Key Features
Macro Calculations
Precise protein, carbohydrate, and fat targets based on your goals and TDEE.
Meal Timing
Optimal nutrient timing around workouts and daily activities.
Dietary Flexibility
Accommodates various dietary preferences and restrictions.
Nutrient Density
Emphasis on micronutrient-rich food selections.
Best Practices
- • Calculate your TDEE first for accurate calorie targets
- • Be honest about your activity level and lifestyle
- • Adjust portions based on hunger and energy levels
- • Focus on whole foods and nutrient density
TDEE Calculator: Understanding Your Calorie Needs
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including your Basal Metabolic Rate (BMR) plus calories burned through physical activity and daily movements.
TDEE Components
BMR (60-70%)
Calories needed for basic bodily functions at rest.
Exercise (15-30%)
Calories burned during planned physical activity.
NEAT (15-30%)
Non-exercise activity thermogenesis from daily movements.
TEF (8-10%)
Thermic effect of food from digestion and metabolism.
How to Use Your Results
Maintenance Calories
Your TDEE represents maintenance calories - eat this amount to maintain current weight.
Fat Loss
Create a moderate deficit of 300-500 calories below TDEE for sustainable fat loss.
Muscle Building
Add 200-300 calories above TDEE to support muscle growth with minimal fat gain.
Activity Level Selection Tips
- • Be honest about your actual activity, not aspirational goals
- • Consider both exercise and daily movement patterns
- • Track your results and adjust if weight changes unexpectedly
- • Remember TDEE can change with weight, age, and activity changes
Using Tools Together
Our tools are designed to work synergistically. Here's the recommended workflow for optimal results:
Calculate TDEE
Establish your calorie baseline
Plan Nutrition
Use Smart Fuel with TDEE results
Add Supplements
Create Smart Stack to complement nutrition