Category: Best Picks

  • 10 Best Walking and Step-Counter Apps (2026)

    10 Best Walking and Step-Counter Apps (2026)

    In short: Any app that counts your steps, lets you set a daily goal and shows your trend can do the job; the walking does the rest. Our top researched pick is Apple Health, which is already on every iPhone, costs nothing and lists no data used to track you on its privacy label. If you want a simple step goal with streaks and badges, Pedometer++ is free and lists no tracking either. If you wear a Fitbit or use Android, the free Google Health app (the new name of the Fitbit app) pulls your steps, workouts and sleep into one place.

    Two friends, nature, walking around the city, girlfriend, green, summer, sunny, two models, beauty, cute, smiles, smiling girl, girls, women walk, grass, the park, relaxation, to relax, vacation, brea
    Photo: 99mimimi / Pixabay

    We research; we don’t test. For each app we read its U.S. App Store listing, in-app purchase prices, privacy label and the maker’s privacy policy on October 7, 2026, and searched PubMed for studies of the app itself. If you want to know how walking helps with weight, how fast to go and how to build up, start with our walking for weight loss guide. This page ranks the apps that count the steps. If you’d rather count them on your wrist, our list of the best fitness trackers covers the devices, and most of them feed the apps below.

    Why counting steps is worth it

    Step counting has better evidence behind it than most fitness habits. A 2022 meta-analysis in The Lancet Public Health pooled 15 groups of 47,471 adults who wore step counters and were followed for a median of about seven years. The people in the most active quarter, who took about 10,900 steps a day, had a 53% lower risk of dying during follow-up than the least active quarter, who took about 3,600. The benefit leveled off at around 6,000 to 8,000 steps a day for adults 60 and older, and 8,000 to 10,000 for younger adults. These are observational studies, so they show a link rather than proof, but the pattern was steady: more steps, lower risk, up to a point.

    Daily steps and risk of death, 15 studies

    Checked on October 7, 2026

    Seeing your own count also seems to help you move more. A 2007 review in JAMA of 26 pedometer studies found that in the randomized trials, people given a pedometer walked about 2,500 more steps a day than those without one, and having a daily step goal was one of the strongest predictors of success. Pedometer users also lowered their body mass index slightly, by 0.38 points, and their systolic blood pressure by 3.8 points. A 2021 meta-analysis of 28 randomized trials of phone apps and activity trackers found a small-to-moderate gain equal to about 1,850 steps a day, with text messages and personalized features doing best. So the features that matter most are the plain ones: an automatic count, a goal you set and a history you can look back on.

    What step counting adds, in trials

    Checked on October 7, 2026

    The 10 best walking and step-counter apps

    The 10 best walking and step-counter apps, ranked

    1. 1. Apple Health

      Best for iPhone owners who want a free count with nothing to install

      • Built into iPhone: shows steps, distance and other data from iPhone, Apple Watch and connected apps
      • trend analysis and highlights such as your steps
      • privacy label lists only data not linked to you, and no data used to track you

      Maker-stated specs

      Price Free (built in) (checked Oct 7, 2026)

      Drawback Apple devices only; no published trial of the app itself

    2. 2. Pedometer++

      Best for A simple daily step goal with streaks and badges

      • Counts steps, distance, flights climbed and active calories
      • custom step goal, streaks, badges and widgets
      • Apple Watch app records walks
      • privacy label lists no data used to track you

      Maker-stated specs

      Price Free with ads; Premium in-app purchases $1.99 to $39.99 (App Store) (checked Oct 7, 2026)

      Drawback iPhone and Apple Watch only; shows ads unless you pay

    3. 3. Google Health (formerly the Fitbit app)

      Best for Fitbit and Pixel Watch owners, and anyone who wants steps, sleep and workouts in one place

      • The Fitbit app became Google Health in May 2026
      • brings together steps, workouts and sleep from Fitbit, Pixel Watch, Apple Health or Health Connect
      • step leaderboards
      • App Store privacy label lists no data used to track you

      Maker-stated specs

      Price Free; Google Health Premium (AI coach) $9.99 a month or $99 a year (Google; the App Store still lists a $79.99 annual plan) (checked Oct 7, 2026)

      Drawback Coaching features need Premium and a Fitbit or Pixel Watch; the app is still changing after the rename

    4. 4. Pacer

      Best for Walking groups, challenges and GPS routes

      • Counts steps, flights, calories, distance and active time with your phone in a pocket or bag
      • walking groups and challenges
      • GPS walk recording and weight log
      • privacy label lists location as used to track you

      Maker-stated specs

      Price Free; Premium $3.99 to $29.99 per period, or $49.99 a year (App Store) (checked Oct 7, 2026)

      Drawback Ads in the free version; plan lengths aren't labeled on most in-app purchase rows

    5. 5. StepsApp

      Best for Streaks and leaderboards with friends

      • Automatic step count, daily goals and streaks
      • group challenges and leaderboards
      • wheelchair support
      • syncs with Apple Health, Apple Watch, Garmin, Fitbit and Oura
      • privacy label lists identifiers and usage data as used to track you

      Maker-stated specs

      Price Free; PRO $4.99 to $6.99 a month or $19.99 to $32.99 a year (App Store) (checked Oct 7, 2026)

      Drawback GPS workout tracking and an ad-free app need PRO

    6. 6. Sweatcoin

      Best for People motivated by rewards for walking

      • Background pedometer turns steps into a virtual currency for offers and goods in its marketplace
      • badges and step streaks with friends
      • maker-run studies of the app exist
      • privacy label lists location and identifiers as used to track you

      Maker-stated specs

      Price Free; Premium in-app purchases $4.99 to $24.99 (App Store) (checked Oct 7, 2026)

      Drawback Its privacy policy says it sells personal data as California law defines it (you can opt out); its studies were run with the company

    7. 7. Samsung Health

      Best for Samsung Galaxy phone and watch owners

      • Records daily steps and activity time on the home screen
      • workouts, sleep and food logs
      • step challenges with friends (Together)
      • free from Google Play for Android

      Maker-stated specs

      Price Free; some mindfulness content needs an optional paid subscription (Google Play) (checked Oct 7, 2026)

      Drawback Android only; its Google Play Data safety page says health and fitness info may be shared with other companies, including for advertising or marketing

    8. 8. Walkmeter

      Best for Detailed stats for every walk or hike, stored on your phone

      • GPS walks with maps, splits, graphs and spoken stats
      • step cadence and steps
      • workout data stays on your phone, no account needed
      • privacy label lists no data used to track you

      Maker-stated specs

      Price Free; Elite upgrade $4.99 to $29.99 with a 7-day free trial (App Store) (checked Oct 7, 2026)

      Drawback Records walks you start, not your all-day step count; a steep learning curve

    9. 9. Map My Walk

      Best for Planning and recording walking routes

      • Real-time GPS with audio updates on pace, distance and calories
      • route finder
      • syncs with Apple Watch, Garmin and Apple Health
      • still active, now published by Outside
      • privacy label lists purchases and identifiers as used to track you

      Maker-stated specs

      Price Free; MVP $6.99 to $9.99 a month or $27.99 to $39.99 a year (App Store) (checked Oct 7, 2026)

      Drawback Records walks rather than your all-day steps; the best features sit behind MVP

    10. 10. Strava

      Best for Walkers who want a social feed and challenges

      • Records walks, runs and rides with GPS
      • challenges, clubs and safety features in the free version
      • routes and progress analysis with a subscription
      • privacy label lists purchases and identifiers as used to track you

      Maker-stated specs

      Price Free; subscription $11.99 a month or $79.99 a year in the App Store (the Strava website showed $34.99 a year) (checked Oct 7, 2026)

      Drawback Built mainly for runners and cyclists; the highest yearly App Store price here

    All 10 apps side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Apple HealthiPhone owners who want a free count with nothing to installBuilt into iPhone: shows steps, distance and other data from iPhone, Apple Watch and connected apps; trend analysis and highlights such as your steps; privacy label lists only data not linked to you, and no data used to track youFree (built in)Oct 7, 2026
    2Pedometer++A simple daily step goal with streaks and badgesCounts steps, distance, flights climbed and active calories; custom step goal, streaks, badges and widgets; Apple Watch app records walks; privacy label lists no data used to track youFree with ads; Premium in-app purchases $1.99 to $39.99 (App Store)Oct 7, 2026
    3Google Health (formerly the Fitbit app)Fitbit and Pixel Watch owners, and anyone who wants steps, sleep and workouts in one placeThe Fitbit app became Google Health in May 2026; brings together steps, workouts and sleep from Fitbit, Pixel Watch, Apple Health or Health Connect; step leaderboards; App Store privacy label lists no data used to track youFree; Google Health Premium (AI coach) $9.99 a month or $99 a year (Google; the App Store still lists a $79.99 annual plan)Oct 7, 2026
    4PacerWalking groups, challenges and GPS routesCounts steps, flights, calories, distance and active time with your phone in a pocket or bag; walking groups and challenges; GPS walk recording and weight log; privacy label lists location as used to track youFree; Premium $3.99 to $29.99 per period, or $49.99 a year (App Store)Oct 7, 2026
    5StepsAppStreaks and leaderboards with friendsAutomatic step count, daily goals and streaks; group challenges and leaderboards; wheelchair support; syncs with Apple Health, Apple Watch, Garmin, Fitbit and Oura; privacy label lists identifiers and usage data as used to track youFree; PRO $4.99 to $6.99 a month or $19.99 to $32.99 a year (App Store)Oct 7, 2026
    6SweatcoinPeople motivated by rewards for walkingBackground pedometer turns steps into a virtual currency for offers and goods in its marketplace; badges and step streaks with friends; maker-run studies of the app exist; privacy label lists location and identifiers as used to track youFree; Premium in-app purchases $4.99 to $24.99 (App Store)Oct 7, 2026
    7Samsung HealthSamsung Galaxy phone and watch ownersRecords daily steps and activity time on the home screen; workouts, sleep and food logs; step challenges with friends (Together); free from Google Play for AndroidFree; some mindfulness content needs an optional paid subscription (Google Play)Oct 7, 2026
    8WalkmeterDetailed stats for every walk or hike, stored on your phoneGPS walks with maps, splits, graphs and spoken stats; step cadence and steps; workout data stays on your phone, no account needed; privacy label lists no data used to track youFree; Elite upgrade $4.99 to $29.99 with a 7-day free trial (App Store)Oct 7, 2026
    9Map My WalkPlanning and recording walking routesReal-time GPS with audio updates on pace, distance and calories; route finder; syncs with Apple Watch, Garmin and Apple Health; still active, now published by Outside; privacy label lists purchases and identifiers as used to track youFree; MVP $6.99 to $9.99 a month or $27.99 to $39.99 a year (App Store)Oct 7, 2026
    10StravaWalkers who want a social feed and challengesRecords walks, runs and rides with GPS; challenges, clubs and safety features in the free version; routes and progress analysis with a subscription; privacy label lists purchases and identifiers as used to track youFree; subscription $11.99 a month or $79.99 a year in the App Store (the Strava website showed $34.99 a year)Oct 7, 2026

    How we ranked them

    We followed our published order for apps: evidence first, then self-monitoring features, privacy, total cost and cancellation terms. All ten count or record your walking, so they tie on the evidence for the approach, which is strong for step counting with a goal. We then looked for research on each app itself. Sweatcoin has the most: a 2019 study of 5,892 users found their daily steps rose 19% on average over six months compared with before they joined, and a 2021 single-arm trial of 148 university staff found a rise in self-reported activity over three months that was gone a year later. Neither had a control group, and both involved people tied to the company, so they don’t move Sweatcoin up. A 2024 randomized trial in 462 Spanish teenagers used Strava, Pacer and Map My Walk and found fitness gains, with no difference between the apps. It was in adolescents, not adults, so it doesn’t move those three up either. We found no published trials of the other apps themselves.

    Self-monitoring decided the main split. The first seven count your steps all day, in the background, against a daily goal you can see. Walkmeter, Map My Walk and Strava record the walks you start, with maps, pace and distance, which is great for a planned walk but not the same as a daily count. Within each group, apps whose privacy label lists no data used to track you come first, then the fewest tracking categories, then the lowest cost. Sweatcoin sits below StepsApp, even though both list two categories, because its privacy policy says it sells personal data. Samsung Health is the only Android-only pick; it has no App Store label, and its Google Play Data safety page lists health and fitness data shared with other companies, so it sits last in the first group.

    Feature matrix

    AppPhonesAll-day step countDaily goalGPS walk recordingChallenges with friendsTracking categories
    Apple HealthiPhoneYesHighlights and trendsWorkouts from Apple WatchShares data with people you choose0
    Pedometer++iPhoneYesYesOn Apple WatchNot listed0
    Google HealthiPhone, AndroidYes (phone or wearable data)Fitness goalsWorkouts from wearablesStep leaderboards0
    PaceriPhone, AndroidYesYesYesYes (groups)1
    StepsAppiPhone, AndroidYesYesPRO onlyYes2
    SweatcoiniPhone, AndroidYesYesNoStreaks2
    Samsung HealthAndroidYesYesYesYes (Together)No App Store label
    WalkmeteriPhone, AndroidNo (steps during walks)Training plansYesLive tracking with friends0
    Map My WalkiPhone, AndroidShows steps from your step counterYesYesChallenges2
    StravaiPhone, AndroidNoSubscriptionYesYes (clubs, challenges)2
    From each app’s U.S. App Store or Google Play description and privacy label, and the maker’s site, checked October 7, 2026. “Tracking categories” = data types listed under “Data Used to Track You” on the App Store label.

    Privacy: what each app says it shares

    A step counter knows where you walk, when you leave home and how active you are, so it’s worth a minute on the App Store privacy label before you sign up. Developers fill these labels in themselves, and each listing notes that Apple has not verified them. “Data used to track you” means data that may be linked with data from other companies’ apps and websites, usually for advertising. We also read the policies. Pedometer++ says health data it reads from Apple Health is not collected or disclosed outside the app on your phone, and that it doesn’t show personalized ads. Walkmeter says your workouts are stored on your phone and that it doesn’t share personal information with advertisers. Pacer says it does not sell health data or use it for advertising, and Strava says it won’t sell health data from connected devices or use it for advertising.

    Data categories each app lists as 'used to track you'
    Data categories each app lists as 'used to track you'
    ItemValue
    Apple Health0
    Pedometer++0
    Google Health0
    Walkmeter0
    Pacer1
    StepsApp2
    Sweatcoin2
    Map My Walk2
    Strava2

    Categories such as location, identifiers, usage data or purchases. Fewer is more private. Samsung Health is Android-only and has no App Store label. Every app also collects some data to run the service.

    Source: Apple App Store privacy labels for each app (developer-reported, U.S. store) (checked on October 7, 2026)

    A woman standing with her luggage, checking her phone on a city street during the day.
    Photo: Sofía Marquet / Pexels

    What a year costs

    Every app on this list counts or records your walks for free. You only pay for extras such as coaching, an ad-free app, route planning or deeper charts. Apple Health is free and has no paid tier, and Samsung Health is free apart from optional mindfulness content. Pedometer++, Sweatcoin and Walkmeter list paid upgrades in the App Store but don’t label how long each one lasts, so they are left out of the chart below.

    Yearly plan prices for walking appsValues in USD
    Yearly plan prices for walking apps
    ItemLowHigh
    StepsApp PRO$19.99 USD$32.99 USD
    Map My Walk MVP$27.99 USD$39.99 USD
    Pacer Premium$49.99 USD$49.99 USD
    Strava$79.99 USD$79.99 USD
    Google Health Premium$79.99 USD$99 USD

    Plans labeled yearly or annual only. Google announced $99 a year; the App Store still lists a $79.99 annual plan. Strava's website showed $34.99 a year on the day we checked. Web and Android prices may differ.

    Source: Apple App Store in-app purchase lists for each app (U.S. store); Google Health Premium yearly price from Google (checked on October 7, 2026)

    Cancellation works the same way for every in-app subscription: turn off auto-renew in your App Store or Google Play account settings at least 24 hours before the period ends. The Pacer, Walkmeter and Strava listings and Strava’s own subscription page all state that 24-hour rule. If you start a free trial, set a reminder for the day before it ends. Plans bought on a company’s website follow that company’s own terms.

    Your first month with a step counter

    Steps for a first month of walking

    1. Week 1: find your baselineCarry your phone or wear your tracker as usual and don't change anything. Your average is your starting point.
    2. Week 2: set a goalPick a daily target a little above your average. In the JAMA review, having a step goal was one of the strongest predictors of walking more.
    3. Week 3: add brisk minutesMake part of one walk a day brisk. About 100 steps a minute is a common marker of moderate intensity.
    4. Week 4: aim for about 2,000 moreTrials saw gains of roughly 1,850 to 2,500 steps a day. Older adults saw the benefit level off at 6,000 to 8,000 a day.

    Our walking guide has a six-week plan that builds up to about 150 minutes a week, the amount the activity guidelines suggest. Comfortable footwear makes the extra steps easier, and our best walking shoes list ranks shoes by fit and comfort. If the weather or your schedule keeps you inside, a walking pad lets you add steps at a desk or in front of the TV; see the best walking pads. To see what your walks burn, try the calories burned calculator.

    How to choose a walking app

    Start with your phone. On an iPhone, Apple Health already counts your steps, so try it for a week before you install anything. If you want streaks, badges or friends to walk with, add Pedometer++, StepsApp or Pacer on top; they read the same count from Apple Health. On Android, Google Health and Samsung Health play the same role. If you already wear a watch or band, use the app that comes with it, because the wrist count follows you when your phone is on the desk. Our comparison of a fitness tracker vs a smart ring helps if you’re thinking about a wearable.

    Then think about what keeps you going. If rewards motivate you, Sweatcoin turns steps into offers, but read its privacy policy first. If you like planned walks and new routes, Walkmeter, Map My Walk or Strava will record them in detail. If you’re deciding between walking and running for weight, our comparison of walking vs running sets out the calories and the joint load. If you also want strength or interval sessions, our list of the best workout apps covers those, and calorie trackers have their own list, the best weight-loss apps.

    Safety and recalls

    These are software apps, not physical products, so there are no product recalls to check. The safety points are about you and the road: a phone count can’t see traffic, uneven paths or how you feel. Walkmeter’s free live tracking lets people you invite follow a walk, which some walkers find reassuring when they head out alone.

    What a step counter can’t do

    A step count is a good nudge, but it isn’t a weight-loss plan by itself. In the JAMA review, pedometer users lowered their body mass index by less than half a point, and the review couldn’t say whether the gains lasted. Phone counts also miss steps when your phone sits on a table, and the calorie figures any app shows are estimates. Pair your walking with a calorie deficit from eating changes if your goal is to lose weight. Walking really earns its keep later: our guide to keeping weight off explains why staying active matters most once you reach your goal. And if the number on the scale stalls, our guide on how to track progress without a scale shows other ways to see how far you’ve come, from steps to how your clothes fit.

    Sources and last checked. We read every app’s U.S. App Store listing (Samsung Health: Google Play listing and Data safety page), the maker’s website and privacy policy, and Google’s announcement of Google Health Premium on October 7, 2026. Study figures come from the published abstracts listed under References. Prices change often, so check the store before you subscribe. We’ll re-check this list every three months.

  • 10 Best High-Protein Packaged Snacks

    10 Best High-Protein Packaged Snacks

    In short: The best high-protein packaged snacks give you a lot of protein for few calories and still feel like food. Ranked by how filling they are for their calories, our top three are FAGE Total 0% plain Greek yogurt (16 g protein for 80 calories, for anyone who likes a cool, plain cup), Oikos Pro (20 g protein and no added sugar, for a sweeter cup) and Good Culture cottage cheese (19 g protein, for savory snackers who don’t mind some salt). Fish pouches, eggs, string cheese, a meat stick, crispy edamame and protein chips round out the ten.

    This list is about grab-and-go products you can buy in a cup, pouch or bag. If you want snack ideas of every kind, including fruit, vegetables, nuts and simple homemade combos, start with our guide to healthy snacks for weight loss; that page covers the whole snack question, while this one picks ten packaged products with the most protein for their calories. Bars have their own list: see the best protein bars. We research; we don’t test. Every nutrition number below is maker-stated, read from each maker’s own page on October 7, 2026, and the order never depends on commissions.

    Why a high-protein snack helps

    A snack earns its place when it takes the edge off hunger between meals, so you arrive at dinner hungry but not starving. Protein helps with that. A 2015 review in the American Journal of Clinical Nutrition found that higher-protein meals modestly increase fullness, and two small trials from the same research group looked at afternoon snacks directly:

    What snack studies found

    Checked on October 7, 2026

    Minutes until dinner was requested after each 160-calorie afternoon snackValues in min
    Minutes until dinner was requested after each 160-calorie afternoon snack
    ItemValue
    No snack124 min
    Yogurt, 5 g protein152 min
    Yogurt, 14 g protein158 min
    Yogurt, 24 g protein178 min

    Small, short study in women without obesity. It shows how a snack feels over an afternoon, not long-term weight loss.

    Source: Douglas SM et al., Appetite 2013 (15 healthy women, crossover trial) (checked on October 7, 2026)

    In the first trial, any snack beat no snack, but the 24-gram protein yogurt kept hunger lowest and pushed dinner back the furthest. In the second, 20 women ate a 160-calorie snack of high-protein yogurt, crackers or chocolate; the yogurt cut afternoon hunger more than chocolate, delayed eating by about 30 minutes, and led to about 100 fewer calories at dinner than the chocolate. These were small, short studies in healthy women, so they tell you how foods feel, not how much weight you’ll lose. Energy density matters too: foods with more water and less fat give you more to eat for the same calories, which is why a yogurt cup and a bag of chips can carry the same protein but feel very different. Our list of the most filling foods explains energy density in more depth.

    The 10 best high-protein packaged snacks

    10 high-protein packaged snacks, ranked by how filling they are

    1. 1. FAGE Total 0% Plain Greek Yogurt (5.3 oz cup)

      Best for The most protein for the fewest calories

      • 80 kcal and 16 g protein per 150 g cup (20 g per 100 kcal)
      • 0 g added sugar
      • 55 mg sodium
      • 0.53 kcal per gram

      Maker-stated specs

      Price $1.47-$2.49 per cup (US grocery listings; no maker price) (checked Oct 7, 2026)

      Drawback Plain and tart, with no fiber; add berries for both

    2. 2. Oikos Pro Vanilla (5.3 oz cup)

      Best for A sweet cup with no added sugar

      • 130 kcal and 20 g protein per 150 g cup (15.4 g per 100 kcal)
      • 0 g added sugar, sweetened with stevia
      • 45 mg sodium

      Maker-stated specs

      Price $1.66-$2.19 per cup (US grocery listings; no maker price) (checked Oct 7, 2026)

      Drawback Stevia taste is not for everyone; no fiber

    3. 3. Good Culture Simply Cottage Cheese, 2% (5.3 oz cup)

      Best for Savory snackers

      • 130 kcal and 19 g protein per 150 g cup (14.6 g per 100 kcal)
      • 0 g added sugar
      • live and active cultures

      Maker-stated specs

      Price $1.58-$2.29 per cup (US grocery listings; no maker price) (checked Oct 7, 2026)

      Drawback 520 mg sodium (23% of the Daily Value), the most on this list

    4. 4. Safe Catch Wild Pacific Pink Salmon pouch

      Best for Shelf-stable fish with no draining

      • 90 kcal and 18 g protein per 85 g pouch (20 g per 100 kcal)
      • 140 mg sodium
      • maker-stated mercury test of every fish

      Maker-stated specs

      Price $35.99 for 12 pouches (about $3.00 each) (checked Oct 7, 2026)

      Drawback The priciest snack per serving here

    5. 5. StarKist Tuna Creations, Lemon Pepper (2.6 oz pouch)

      Best for The lowest-cost protein

      • 80 kcal and 16 g protein per 74 g pouch (20 g per 100 kcal)
      • 0 g fiber
      • 340 mg sodium

      Maker-stated specs

      Price $1.08-$1.79 per pouch (US grocery listings; no maker price) (checked Oct 7, 2026)

      Drawback 340 mg sodium; a fish smell in a shared office

    6. 6. Eggland's Best Hard-Cooked Peeled Eggs (2-pack)

      Best for A whole food with zero prep

      • 100 kcal and 11 g protein per 2 eggs (11 g per 100 kcal)
      • 0 g carbs
      • 110 mg sodium

      Maker-stated specs

      Price $0.96-$1.89 per 2-pack (US grocery listings; no maker price) (checked Oct 7, 2026)

      Drawback Must stay cold; 300 mg cholesterol per two eggs

    7. 7. Sargento Light String Cheese

      Best for A small, portion-controlled bite

      • 50 kcal and 6 g protein per 21 g stick (12 g per 100 kcal)
      • 15% Daily Value calcium
      • 160 mg sodium

      Maker-stated specs

      Price $3.99-$7.99 per 12 sticks (about $0.33-$0.67 each; US grocery listings) (checked Oct 7, 2026)

      Drawback Small, so you may want two; needs refrigeration

    8. 8. Chomps Original Beef Stick

      Best for No fridge needed: desk, car, gym bag

      • 100 kcal and 10 g protein per 32 g stick (10 g per 100 kcal)
      • 0 g sugar
      • grass-fed beef, free of the top 9 allergens (maker-stated)

      Maker-stated specs

      Price $25.60 for 10 sticks (about $2.56 each) (checked Oct 7, 2026)

      Drawback 380 mg sodium and 3 g saturated fat per stick

    9. 9. Biena Crispy Edamame, Himalayan Pink Salt

      Best for Plant protein with fiber

      • 130 kcal, 13 g protein and 5 g fiber per 30 g bag (10 g protein per 100 kcal)
      • vegan
      • contains soy

      Maker-stated specs

      Price $29.99 for an 18-bag variety pack (about $1.67 each) (checked Oct 7, 2026)

      Drawback Crunchy and calorie-dense (4.3 kcal per gram), so stick to one bag

    10. 10. Quest Tortilla Style Protein Chips, Buffalo Ranch

      Best for When only a chip will do

      • 140 kcal and 19 g protein per 32 g bag (13.6 g per 100 kcal)
      • 1 g fiber
      • 0 g added sugar

      Maker-stated specs

      Price $24.99 for 8 bags (about $3.12 each) (checked Oct 7, 2026)

      Drawback The most calorie-dense pick (4.4 kcal per gram); made from milk proteins

    All 10 snacks side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1FAGE Total 0% Plain Greek Yogurt (5.3 oz cup)The most protein for the fewest calories80 kcal and 16 g protein per 150 g cup (20 g per 100 kcal); 0 g added sugar; 55 mg sodium; 0.53 kcal per gram$1.47-$2.49 per cup (US grocery listings; no maker price)Oct 7, 2026
    2Oikos Pro Vanilla (5.3 oz cup)A sweet cup with no added sugar130 kcal and 20 g protein per 150 g cup (15.4 g per 100 kcal); 0 g added sugar, sweetened with stevia; 45 mg sodium$1.66-$2.19 per cup (US grocery listings; no maker price)Oct 7, 2026
    3Good Culture Simply Cottage Cheese, 2% (5.3 oz cup)Savory snackers130 kcal and 19 g protein per 150 g cup (14.6 g per 100 kcal); 0 g added sugar; live and active cultures$1.58-$2.29 per cup (US grocery listings; no maker price)Oct 7, 2026
    4Safe Catch Wild Pacific Pink Salmon pouchShelf-stable fish with no draining90 kcal and 18 g protein per 85 g pouch (20 g per 100 kcal); 140 mg sodium; maker-stated mercury test of every fish$35.99 for 12 pouches (about $3.00 each)Oct 7, 2026
    5StarKist Tuna Creations, Lemon Pepper (2.6 oz pouch)The lowest-cost protein80 kcal and 16 g protein per 74 g pouch (20 g per 100 kcal); 0 g fiber; 340 mg sodium$1.08-$1.79 per pouch (US grocery listings; no maker price)Oct 7, 2026
    6Eggland's Best Hard-Cooked Peeled Eggs (2-pack)A whole food with zero prep100 kcal and 11 g protein per 2 eggs (11 g per 100 kcal); 0 g carbs; 110 mg sodium$0.96-$1.89 per 2-pack (US grocery listings; no maker price)Oct 7, 2026
    7Sargento Light String CheeseA small, portion-controlled bite50 kcal and 6 g protein per 21 g stick (12 g per 100 kcal); 15% Daily Value calcium; 160 mg sodium$3.99-$7.99 per 12 sticks (about $0.33-$0.67 each; US grocery listings)Oct 7, 2026
    8Chomps Original Beef StickNo fridge needed: desk, car, gym bag100 kcal and 10 g protein per 32 g stick (10 g per 100 kcal); 0 g sugar; grass-fed beef, free of the top 9 allergens (maker-stated)$25.60 for 10 sticks (about $2.56 each)Oct 7, 2026
    9Biena Crispy Edamame, Himalayan Pink SaltPlant protein with fiber130 kcal, 13 g protein and 5 g fiber per 30 g bag (10 g protein per 100 kcal); vegan; contains soy$29.99 for an 18-bag variety pack (about $1.67 each)Oct 7, 2026
    10Quest Tortilla Style Protein Chips, Buffalo RanchWhen only a chip will do140 kcal and 19 g protein per 32 g bag (13.6 g per 100 kcal); 1 g fiber; 0 g added sugar$24.99 for 8 bags (about $3.12 each)Oct 7, 2026

    Why this order

    Every food list on InstaTuck uses the same order: first how filling a food is for its calories (satiety and energy density), then protein and fiber, then calories per serving, then cost and availability. In practice, that means the water-rich foods come first. A cup of Greek yogurt or cottage cheese has fewer than 1 calorie per gram; fish pouches and eggs sit just above 1; cheese, jerky-style sticks and crunchy snacks run from about 2.4 to 4.4. When two snacks were close on energy density, the one with more protein per 100 calories, or less sodium, went higher: that is why Oikos Pro sits above Good Culture, and Safe Catch’s salmon above StarKist’s tuna. Biena edamame ranks above Quest chips because it adds 5 grams of fiber.

    Ranking by energy density first does not make the snacks lower on the list bad choices. A beef stick, a bag of crispy edamame or a bag of protein chips can be the right snack when you need something that survives a hot car or a long flight, or when you’re craving crunch. They simply pack more calories into each bite, so the portion matters more.

    Calories, protein and fiber at a glance

    Protein and fiber per serving (calories in brackets)Values in g
    Protein and fiber per serving (calories in brackets)
    ItemProteinFiber
    FAGE Total 0% (80 kcal)16 g0 g
    Oikos Pro (130 kcal)20 g0 g
    Good Culture 2% (130 kcal)19 g0 g
    Safe Catch salmon (90 kcal)18 g0 g
    StarKist tuna (80 kcal)16 g0 g
    Eggland's Best, 2 eggs (100 kcal)11 g0 g
    Sargento Light, 1 stick (50 kcal)6 g0 g
    Chomps beef stick (100 kcal)10 g0 g
    Biena edamame (130 kcal)13 g5 g
    Quest chips (140 kcal)19 g1 g

    Eggland's Best lists 5.5 g protein per egg, so two eggs give 11 g. Only the plant and chip snacks carry fiber.

    Source: Maker nutrition labels on each maker's site; flavors and sizes as listed on the cards (checked on October 7, 2026)

    Protein per 100 caloriesValues in g
    Protein per 100 calories
    ItemValue
    FAGE Total 0%20 g
    Safe Catch salmon20 g
    StarKist tuna20 g
    Oikos Pro15.4 g
    Good Culture 2%14.6 g
    Quest chips13.6 g
    Sargento Light12 g
    Eggland's Best eggs11 g
    Chomps beef stick10 g
    Biena edamame10 g

    For comparison, 1 oz of dry-roasted almonds gives about 3.5 g protein per 100 calories (USDA data on our healthy snacks page).

    Source: InstaTuck calculation from maker nutrition labels (protein in grams / calories x 100) (checked on October 7, 2026)

    Protein per 100 calories tells you how much protein you buy with your calories. Three snacks reach 20 grams: plain nonfat Greek yogurt and the two fish pouches. Quest chips score surprisingly well here, 13.6 grams, because they are made from milk protein isolates rather than corn or potato. But protein per calorie isn’t the whole story, which brings us to energy density.

    Energy density: calories per gram of each snackValues in kcal/g
    Energy density: calories per gram of each snack
    ItemValue
    FAGE Total 0%0.53 kcal/g
    Oikos Pro0.87 kcal/g
    Good Culture 2%0.87 kcal/g
    Safe Catch salmon1.06 kcal/g
    StarKist tuna1.08 kcal/g
    Eggland's Best eggs1.14 kcal/g
    Sargento Light2.38 kcal/g
    Chomps beef stick3.13 kcal/g
    Biena edamame4.33 kcal/g
    Quest chips4.38 kcal/g

    Lower numbers mean more food for the same calories. Water has 0 kcal per gram and fat 9 (Rolls 2017).

    Source: InstaTuck calculation from maker nutrition labels (calories / serving weight in grams) (checked on October 7, 2026)

    A 150-gram yogurt cup and a 32-gram bag of chips are both one snack, but the yogurt is nearly five times the weight. That extra volume is part of why the cup tends to feel more satisfying. If you love the crunchy picks, pair them with something watery and light, such as cucumber slices or an apple, to get both crunch and volume.

    How to choose a high-protein snack

    • Aim for about 10 grams of protein or more. Every pick here except the single string cheese gives 10 to 20 grams. Our protein calculator estimates a daily target, and a snack can cover a useful slice of it.
    • Check protein per 100 calories. Divide protein grams by calories and multiply by 100. Ten or more is a strong snack; plain nonfat Greek yogurt and fish pouches reach 20.
    • Favor water-rich snacks. Yogurt, cottage cheese, fish and eggs give more food per calorie than dry, crunchy snacks.
    • Watch sodium. FDA’s rule of thumb: 5% of the Daily Value or less per serving is low, 20% or more is high. Good Culture (23%) and Chomps (17%) are the saltiest picks here; FAGE and Oikos are under 3%.
    • Look at added sugar on flavored yogurts. All ten picks list 0 grams of added sugar, but many flavored yogurts and “protein” snacks don’t. Read the label of the flavor you buy.
    • Think about where you’ll eat it. Yogurt, cottage cheese, eggs and string cheese need a fridge. Fish pouches, beef sticks, edamame and chips don’t.
    • Check allergens. Five picks are made from milk, one from egg, two from fish and one from soy. Chomps states its stick is free of the top 9 allergens.

    Build a filling snack in three steps

    1. Start with proteinPick a cup, pouch, eggs or a stick with 10 g of protein or more.
    2. Add volumeAdd fruit or raw vegetables: berries on yogurt, cucumber with tuna, an apple with string cheese.
    3. Keep it to one portionEat from the cup or a single bag, not a family-size pack, and plan it into your day.

    Pairing is where packaged snacks shine. A FAGE cup with a handful of berries, a tuna pouch on cucumber rounds or a string cheese stick with an apple add fiber and volume for a small number of calories. If you’re building a whole day around protein, our high-protein breakfasts and high-protein diet guide are good next steps, and meal prep containers make it easy to portion snacks ahead.

    Safety checks: recalls, mercury and food safety

    We searched FDA recalls and warning letters for every brand on this list, and USDA’s Food Safety and Inspection Service (FSIS) for the meat stick, on October 7, 2026. Here is what we found:

    • Chomps: in March 2025, Idaho Smokehouse Partners recalled about 29,541 pounds of Chomps Original Beef Stick Mild (lot 25016, expiration February 10, 2026) after two consumer complaints of metal pieces; it was shipped to California and Illinois, and no injuries were reported. That lot has since expired.
    • Eggland’s Best: its hard-cooked eggs were among the brands in Almark Foods’ December 2019 Listeria recall of hard-boiled eggs made at its Georgia plant. We found no recall of Eggland’s Best hard-cooked eggs since then; the July 2026 Salmonella egg recall (Midwest Poultry Services) covered raw shell eggs under other brands.
    • Sargento: a February 2024 recall of shredded and grated cheeses sold to food service, linked to supplier Rizo-Lopez Foods and Listeria. String cheese was not included.
    • StarKist: StarKist tuna was among thousands of products in a December 2025 recall by Minneapolis distributor Gold Star Distribution, which had rodent and bird contamination in its warehouse; it affected shelf products from that distributor in Indiana, Minnesota and North Dakota, not StarKist’s own production.
    • Quest Nutrition: no recall found; FDA issued a warning letter in 2015 and closed it out in November 2017 after the company corrected the violations.
    • FAGE, Oikos (Danone), Good Culture, Safe Catch and Biena: no FDA recalls or warning letters found for these products. No undeclared-allergen recalls turned up for any brand on the list.

    On mercury, the FDA and EPA list canned light tuna (including skipjack) and salmon as “best choices,” and suggest that adults eat at least 8 ounces of a variety of seafood a week. Safe Catch states that it tests every fish to a mercury limit well below the FDA action level; that is the maker’s claim, not an independent certification.

    What we left out, and why

    • Protein bars: they have their own list, the best protein bars.
    • Wilde protein chips and most Jack Link’s jerky: every Wilde flavor and most Jack Link’s items were listed as unavailable on the makers’ own stores on the day we checked.
    • Brami lupini beans and Seapoint Farms dry-roasted edamame: we could not read a full current nutrition label on the makers’ sites.
    • Biena roasted chickpeas: a good fiber snack (6 g), but only 6 g of protein in 120 calories.
    • Protein shakes such as Fairlife Core Power: its maker positions it as a post-workout recovery drink, not a snack, and drinks tend to be less filling than food. See our best protein powders and meal-replacement shakes instead.

    What a high-protein snack can’t do

    No snack burns fat or speeds up your metabolism. A high-protein snack helps by keeping hunger in check so the rest of your eating is easier to plan, and it only helps with weight if it fits inside your daily calories rather than adding to them. Our guide to the calorie deficit explains the math, and the calorie calculator gives you a daily number to plan around. Some people do best without snacks at all; others need one to avoid overeating at dinner. Both are fine.

    If you take a GLP-1 medicine and have a small appetite, protein-dense snacks like yogurt cups and fish pouches can make it easier to reach your protein target; our GLP-1 diet guide covers eating on these medicines. For the bigger picture of eating for weight loss, visit the nutrition hub, and if you prefer plant protein, compare whey vs plant protein.

    Sources and when we last checked

    Nutrition facts come from each maker’s own product page or label image, read on October 7, 2026: FAGE, Oikos, Good Culture, Safe Catch, StarKist, Eggland’s Best, Sargento, Chomps, Biena and Quest. Prices come from the maker’s store where it sells direct (Safe Catch, Chomps, Biena, Quest) and from US grocery listings the same day for brands whose sites show no price; store prices vary. Recall checks used FDA’s recall and warning-letter records and USDA FSIS. Research comes from peer-reviewed studies listed below. We re-check prices, availability and recalls every three months.

  • 10 Best Kettlebells (and How to Start)

    10 Best Kettlebells (and How to Start)

    In short: For most people buying a first kettlebell, our top researched pick is the Rogue Kettlebell ($38 to $363 by weight; $80 for 16 kg): single-cast iron, a stated weight tolerance of plus or minus 1% and a lifetime warranty. The REP Fitness Kettlebell ($20 to $205) starts lighter than most (1 kg, or 5 lb in its pound line) and is sold in many sizes, which suits anyone starting light, and the CAP Vinyl Coated Cast Iron Kettlebell ($17 to $74) is the budget pick, with a soft coating that is kinder to wood and tile floors. Specs and prices are maker-stated and were checked on October 7, 2026.

    A kettlebell is one of the smallest, cheapest ways to add strength work at home, and strength work helps you keep muscle while you lose weight. If you are new to lifting, our strength training guide explains why it matters and how often to train; this page is the dated shortlist of kettlebells, plus a first routine. For the rest of a small home setup, see our home gym essentials. We research; we don’t test, and we have not swung these kettlebells ourselves.

    The picks

    Safety comes first in our gear lists. On October 7, 2026 we searched the U.S. Consumer Product Safety Commission (CPSC) recall database for every brand on this list, and for kettlebells in general. We found no kettlebell recall from any of these brands. Some of the brands have recalled other products (racks, straps, dumbbells, a barbell); those are listed in the safety section below. With safety equal, the order reflects fit for a beginner’s home routine, then maker-stated specs against price, then warranty and returns.

    10 kettlebells, researched

    1. 1. Rogue Kettlebell

      Best for Most people who want one bell that lasts

      • Single-cast ductile iron, powder coat
      • 4 to 92 kg (9 to 203 lb) in 18 sizes
      • weight tolerance +/-1%
      • lifetime warranty

      Maker-stated specs

      Price $38 to $363 (checked Oct 7, 2026)

      Drawback Not made in the USA, and the handle gets thicker as the weight goes up (1.19 to 1.73 in)

    2. 2. REP Fitness Kettlebell (lb and kg)

      Best for Starting light and adding small steps

      • Gravity die-cast iron, textured coating
      • 1 to 48 kg or 5 to 50 lb, sold one at a time
      • color-coded by international standard
      • flat base

      Maker-stated specs

      Price $20 to $205 (checked Oct 7, 2026)

      Drawback The product page doesn't state a kettlebell warranty, and the 14 kg size was out of stock

    3. 3. CAP Vinyl Coated Cast Iron Kettlebell

      Best for Small budgets and wood or tile floors

      • Cast iron with vinyl coating
      • 10 to 50 lb in 5 lb steps
      • extra-wide textured handle
      • soft bottom against rocking

      Maker-stated specs

      Price $17 to $74 (checked Oct 7, 2026)

      Drawback Pound sizes only, stops at 50 lb, and the 30 lb size was out of stock

    4. 4. Titan Fitness Cast Iron Kettlebell

      Best for Kilogram bells at a mid-range price

      • Single-piece cast iron
      • 4 to 32 kg
      • flat machined base
      • 33 mm handle on the 16 kg
      • 1-year warranty

      Maker-stated specs

      Price $30 to $150 (checked Oct 7, 2026)

      Drawback Most of Titan's pound sizes were out of stock

    5. 5. StrongFirst Kettlebell

      Best for Training the way StrongFirst teaches

      • Gravity cast, e-coated, chip and rust resistant
      • 8 to 48 kg in 2 to 4 kg steps
      • sold by the training school

      Maker-stated specs

      Price $57 to $341 (checked Oct 7, 2026)

      Drawback Starts at 8 kg, which is heavy for some first-timers, and the 14 kg was out of stock

    6. 6. Perform Better First Place Gravity Kettlebell

      Best for The widest choice of sizes

      • Cast iron
      • 2 to 60 kg in 22 sizes
      • epoxy-filled weight markings
      • 2-year warranty

      Maker-stated specs

      Price $28 to $265 (checked Oct 7, 2026)

      Drawback The page shows only a price range, not the price of each size

    7. 7. REP Fitness Adjustable Kettlebell

      Best for Saving space in kilograms

      • 8 to 16 kg or 16 to 24 kg in 2 kg steps, or 20 to 40 lb in 5 lb steps
      • push-and-twist plates
      • competition shape, rubber base

      Maker-stated specs

      Price $150 to $220 (checked Oct 7, 2026)

      Drawback Costs about as much as two or three fixed bells, and you can only use one weight at a time

    8. 8. BowFlex SelectTech 840 Adjustable Kettlebell

      Best for One bell with a quick dial

      • 6 settings: 8, 12, 20, 25, 35 and 40 lb
      • 8.8 x 7 x 12.5 in
      • 2-year parts warranty

      Maker-stated specs

      Price $128 to $149 (checked Oct 7, 2026)

      Drawback Big jumps between some settings (12 to 20 lb), and BowFlex dial dumbbells were recalled in 2025 (the kettlebell was not)

    9. 9. Titan Fitness Competition Kettlebell

      Best for Learning swings and snatches with one size of bell

      • Hollow steel
      • 8 to 32 kg, every size 8.3 in wide and 11.4 in tall
      • 35 mm handle
      • color-coded

      Maker-stated specs

      Price $85 to $175 (checked Oct 7, 2026)

      Drawback Pricier than cast iron at light weights, and the 14 kg was out of stock

    10. 10. Rogue Competition Kettlebell

      Best for Lifters who plan to train for kettlebell sport

      • Solid cast iron
      • 8 to 48 kg, every size 11.1 in tall and 8.19 in wide
      • 33 mm handle
      • color-coded bands

      Maker-stated specs

      Price $80 to $448 (checked Oct 7, 2026)

      Drawback The most expensive per kilogram here, and the product page doesn't state its warranty

    All 10 picks compared

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Rogue KettlebellMost people who want one bell that lastsSingle-cast ductile iron, powder coat; 4 to 92 kg (9 to 203 lb) in 18 sizes; weight tolerance +/-1%; lifetime warranty$38 to $363Oct 7, 2026
    2REP Fitness Kettlebell (lb and kg)Starting light and adding small stepsGravity die-cast iron, textured coating; 1 to 48 kg or 5 to 50 lb, sold one at a time; color-coded by international standard; flat base$20 to $205Oct 7, 2026
    3CAP Vinyl Coated Cast Iron KettlebellSmall budgets and wood or tile floorsCast iron with vinyl coating; 10 to 50 lb in 5 lb steps; extra-wide textured handle; soft bottom against rocking$17 to $74Oct 7, 2026
    4Titan Fitness Cast Iron KettlebellKilogram bells at a mid-range priceSingle-piece cast iron; 4 to 32 kg; flat machined base; 33 mm handle on the 16 kg; 1-year warranty$30 to $150Oct 7, 2026
    5StrongFirst KettlebellTraining the way StrongFirst teachesGravity cast, e-coated, chip and rust resistant; 8 to 48 kg in 2 to 4 kg steps; sold by the training school$57 to $341Oct 7, 2026
    6Perform Better First Place Gravity KettlebellThe widest choice of sizesCast iron; 2 to 60 kg in 22 sizes; epoxy-filled weight markings; 2-year warranty$28 to $265Oct 7, 2026
    7REP Fitness Adjustable KettlebellSaving space in kilograms8 to 16 kg or 16 to 24 kg in 2 kg steps, or 20 to 40 lb in 5 lb steps; push-and-twist plates; competition shape, rubber base$150 to $220Oct 7, 2026
    8BowFlex SelectTech 840 Adjustable KettlebellOne bell with a quick dial6 settings: 8, 12, 20, 25, 35 and 40 lb; 8.8 x 7 x 12.5 in; 2-year parts warranty$128 to $149Oct 7, 2026
    9Titan Fitness Competition KettlebellLearning swings and snatches with one size of bellHollow steel; 8 to 32 kg, every size 8.3 in wide and 11.4 in tall; 35 mm handle; color-coded$85 to $175Oct 7, 2026
    10Rogue Competition KettlebellLifters who plan to train for kettlebell sportSolid cast iron; 8 to 48 kg, every size 11.1 in tall and 8.19 in wide; 33 mm handle; color-coded bands$80 to $448Oct 7, 2026

    Why these picks, and in this order

    • Rogue Kettlebell (1). Classic cast iron is what most beginner guides assume, and Rogue states two things the others mostly don’t: a weight tolerance (plus or minus 1%) and a lifetime warranty. At $80 for 16 kg it sits in the middle of the price range.
    • REP Fitness (2). It starts at 1 kg (or 5 lb) and is sold in 18 kilogram and 10 pound sizes, so you can buy a light bell for presses and a heavier one for swings without big jumps. It ranks below Rogue only because no warranty is stated on the kettlebell pages.
    • CAP vinyl (3). The lowest prices on the list, and the vinyl coating helps protect floors at home. It stops at 50 lb, which is plenty for most beginners for a long time.
    • Titan, StrongFirst and Perform Better (4 to 6). Solid cast-iron choices in kilograms. Titan is the cheapest of the three and states a 1-year warranty; StrongFirst is made for the training school whose starting sizes we use below; Perform Better has the most sizes on the list (22) and a 2-year warranty.
    • Adjustables (7 and 8). One bell that changes weight saves floor space, but each costs as much as two or three fixed bells and has more parts. REP’s model moves in even 2 kg steps; BowFlex’s dial is faster but jumps unevenly.
    • Competition bells (9 and 10). Every weight is the same size, so your technique doesn’t change as you move up. That matters most for high-rep swings, cleans and snatches, so they sit last for beginners.

    What weight to start with

    Most people buy a kettlebell that is too heavy for presses or too light for swings. StrongFirst, a kettlebell training school that also sells its own bells, publishes suggested starting sizes on its shop page. It defines “strong” as a woman who does strict push-ups with ease or a man who benches more than 225 lb (100 kg).

    StrongFirst's suggested first kettlebell, by levelValues in kg
    StrongFirst's suggested first kettlebell, by level
    ItemValue
    Average-strength woman8 kg
    Strong woman12 kg
    Average-strength man16 kg
    Strong man24 kg

    The lightest size StrongFirst lists for each group. It suggests sets of 8, 12 and 16 kg for an average woman and 16 and 24 kg for an average man. 8 kg is about 18 lb, 16 kg about 35 lb.

    Source: StrongFirst, StrongFirst Kettlebell (shop page) (checked on October 7, 2026)

    Price of one 16 kg (35 lb) kettlebellValues in USD
    Price of one 16 kg (35 lb) kettlebell
    ItemValue
    CAP Vinyl (35 lb)$49.99 USD
    REP Fitness (16 kg)$74.99 USD
    Rogue Kettlebell (16 kg)$80 USD
    Titan Cast Iron (16 kg)$84.99 USD
    Titan Competition (16 kg)$103.97 USD
    StrongFirst (16 kg)$113.99 USD
    Rogue Competition (16 kg)$128 USD

    Price before shipping, as listed on October 7, 2026. Perform Better shows only a range for all sizes. 16 kg is StrongFirst's suggested start for an average-strength man.

    Source: Maker product pages (CAP Barbell, REP Fitness, Rogue, Titan Fitness, StrongFirst) (checked on October 7, 2026)

    Cast iron costs roughly $75 to $85 for 16 kg from the main makers, and competition bells about $25 to $50 more. Shipping can add a lot to heavy gear, so compare the delivered price.

    Cast iron, competition or adjustable?

    • Cast iron (picks 1 to 6) is one solid piece. Heavier bells are bigger, and handle thickness changes with size: REP’s handles run from 22 mm on the 5 lb to 40 mm on the 40 to 50 lb. It is the simplest and usually the cheapest choice, and it suits swings, goblet squats, deadlifts and presses.
    • Competition bells (picks 9 and 10) keep the same body size and handle at every weight. Titan’s are 8.3 in wide and 11.4 in tall with a 35 mm handle; Rogue’s are 11.1 in tall with a 33 mm handle. The bell sits in the same spot on your forearm as you move up, which helps with high-rep work.
    • Adjustable bells (picks 7 and 8) change weight with plates or a dial. They save space and money if you would otherwise buy three or more bells. They add moving parts, so read the maker’s instructions and check the lock each time.

    If you already own or plan to buy adjustable dumbbells, one kettlebell for swings may be all you need on top. If you want the lightest, most portable option, resistance bands cover many of the same muscles, and a weighted vest adds load to walks.

    How to start: a first kettlebell routine

    ACE’s guide to getting started with kettlebells teaches the moves in this order: deadlift, two-arm swing, one-arm swing, goblet squat and lunge. Its 2025 swing guide adds that the first step is learning the hip hinge, and that someone who can do a loaded hinge with good form for about 12 to 15 reps is ready to try swings. Here is a simple session built on that order.

    A first kettlebell session (2 days a week to start)

    1. Learn the hingeWithout a bell, push your hips back with a flat back and soft knees, like closing a car door behind you.
    2. Kettlebell deadliftBell between your feet; hinge down, grip it with both hands and stand tall. Practice until 12 to 15 good reps feel easy.
    3. Two-arm swingHike the bell back between your legs, then snap your hips forward so it floats to about chest height. Hips do the work, not arms.
    4. Goblet squatHold the bell at your chest, elbows in, and sit down between your heels, then stand.
    5. Work and restACE suggests 20 to 30 seconds of work and 30 seconds of rest, and no more than five minutes per exercise at first.
    6. Add more slowlyAdd rounds before adding weight, and move up a size only when your form holds for every rep.

    Two days a week meets the Physical Activity Guidelines for Americans, which call for muscle-strengthening activity at least 2 days a week, plus 150 to 300 minutes of moderate aerobic activity such as brisk walking. On other days, our home workouts and low-impact workouts lists have moves that need no gear.

    How to choose between them

    1. Pick the weight for your main move. Swings and deadlifts take a heavier bell than presses. If you can buy only one, buy for the swing, using the starting sizes above, and use dumbbells or bands for presses.
    2. Check the next size up. Brands that sell many small sizes (REP, Perform Better) make it easier to move up gradually. Jumps of 4 kg (about 9 lb) are common in kilogram lines.
    3. Look at the handle. A handle wide enough for both hands matters for two-arm swings and goblet squats. Handle diameter is listed on most maker pages (for example 33 to 35 mm on the 16 kg bells here).
    4. Think about your floor. Vinyl or rubber bottoms (CAP vinyl, REP Adjustable) are gentler on wood and tile. With bare iron, a mat helps.
    5. Read the warranty and returns. Stated warranties here range from 1 year (Titan) to 2 years (Perform Better; BowFlex parts) to lifetime (Rogue). REP’s site mentions a 30-day money-back policy for buying direct. Returning a heavy bell can cost a lot in shipping.

    Safety and recalls

    Our CPSC search on October 7, 2026 found no kettlebell recall for Rogue, REP Fitness, CAP Barbell, Titan Fitness, StrongFirst, Perform Better or BowFlex, and no recall with “kettlebell” in the title from any brand. These are the other recalls we found for brands on this list, none of which covers a kettlebell:

    • BowFlex 552 and 1090 adjustable dumbbells (June 5, 2025): about 3.8 million units; plates could dislodge from the handle. Nautilus received 337 reports, 111 with injuries such as concussions and broken toes; Johnson Health Tech received 12 more. Remedy: refund voucher or replacement. The SelectTech 840 kettlebell is not part of it.
    • BowFlex SelectTech 2080 barbells (February 10, 2021): about 3,700 units; a plate could fall from the end of the bar. One report, no injuries. Nautilus said no remedy was available; consumers were told to stop using and discard them. Earlier BowFlex dumbbell (2012) and home-gym recalls are also on cpsc.gov.
    • REP Fitness PR-4000 and PR-5000 strap safety brackets (February 11, 2021): about 1,940 units; poorly welded brackets could detach under a dropped weight. Three reports, no injuries; free replacement brackets.
    • Titan weight-lifting safety straps (September 20, 2018): about 970 units; stitching could come loose and let weights fall. Four reports of failure, no injuries; refund or free replacement.
    • Rogue Fitness (Coulter Ventures): barbell brackets (2011), MobilityWOD door anchors (2015) and Rogue home timers (fire hazard, 2020).

    Our recall check, October 7, 2026

    Checked on October 7, 2026

    A kettlebell has no moving parts, so most of the risk is in how it is used. Swing in a clear space with nothing behind or in front of you, keep children and pets away, wear shoes or go barefoot on a non-slip floor, and set the bell down rather than dropping it. With an adjustable bell, check that every plate or dial is locked before each set, and look up the exact model on cpsc.gov before you buy.

    What a kettlebell can and can’t do for weight loss

    A kettlebell won’t do the work of a calorie deficit. Its main value during weight loss is helping you keep muscle: a 2021 overview of 12 systematic reviews found that resistance training reduced the loss of lean mass during weight loss by about 0.8 kg (1.8 lb) on average. Swings in short intervals also raise your heart rate, but a kettlebell session is still only part of your weekly activity, not a replacement for regular walking or cardio.

    So a kettlebell works best alongside a moderate calorie deficit, enough protein (our protein calculator estimates a range for you) and regular aerobic activity. To compare the two kinds of training, read cardio vs strength training for weight loss, and see the best exercises for weight loss for how many calories different workouts burn. Our calories burned calculator estimates a session for your weight. If you want to lose fat while keeping or building muscle, the guide to body recomposition explains how the pieces fit, and people taking GLP-1 medicines can read about protecting muscle on GLP-1s. Strength work is also one of the habits in our guide to maintaining weight loss.

    Sources and last checked

    Weights, materials, sizes, warranties, prices and stock were read on each maker’s own product page on October 7, 2026: roguefitness.com, repfitness.com, capbarbell.com, titan.fitness, strongfirst.com, performbetter.com and bowflex.com. Recall checks were run on the CPSC recall database the same day. Starting sizes come from StrongFirst, and the routine follows ACE’s beginner guidance. Our how we choose page explains the method, and our gear hub covers other home equipment. The full list of references is below. Updated: first published October 2026.

  • 10 Best Protein Bars (Highest Protein per Calorie)

    10 Best Protein Bars (Highest Protein per Calorie)

    In short: Our top three are the Herbalife24 Achieve Protein Bar, the only bar here listed in NSF’s Certified for Sport registry and best for anyone who wants a third-party checked label; the David Protein Bar, with the most protein per calorie by far (28 g in 150 calories), best for people stretching a tight calorie budget; and the Pure Protein Bar, with 21 g of protein in 180 calories at the lowest price per bar, best for an everyday snack. All ten have at least 15 g of protein in 250 calories or less.

    A protein bar is a snack, not a meal: our guide to healthy snacks shows where one fits in a day, and if you’d rather drink your protein, see the best protein powders. We research; we don’t test. Every number below is maker-stated, copied from the maker’s own nutrition label on October 7, 2026, with the maker’s list price that day. We also searched FDA recalls and warning letters for every brand. Nothing here is sold by InstaTuck, and the order never depends on commissions.

    The 10 best protein bars, ranked

    10 protein bars, ranked by certification, protein per calorie and sugar

    1. 1. Herbalife24 Achieve Protein Bar (Chocolate Chip Cookie Dough)

      Best for A third-party certified label

      • 20 g protein, 240 kcal per 58 g bar (8.3 g per 100 kcal)
      • 3 g sugar (2 g added), 5 g sugar alcohol
      • NSF Certified for Sport

      Maker-stated specs

      Price $30 for 6 bars (about $5.00 each) (checked Oct 7, 2026)

      Drawback Highest price per bar here; the US page links a California Prop 65 notice about lead

    2. 2. David Protein Bar (Chocolate Chip Cookie Dough)

      Best for The most protein for the fewest calories

      • 28 g protein, 150 kcal per 62 g bar (18.7 g per 100 kcal)
      • 0 g sugar, 7 g sugar alcohol
      • milk protein, collagen, whey and egg white

      Maker-stated specs

      Price $39 for 12 bars (about $3.25 each) (checked Oct 7, 2026)

      Drawback A 2026 class action alleges more calories and fat than the label states; David disputes it

    3. 3. Pure Protein Bar (Chocolate Deluxe)

      Best for The lowest price per bar

      • 21 g protein, 180 kcal per 50 g bar (11.7 g per 100 kcal)
      • 3 g sugar (2 g added), 4 g sugar alcohol (maltitol)
      • gluten-free

      Maker-stated specs

      Price $7.99 for 4 to $21.49 for 12 (about $1.79 to $2.00 each) (checked Oct 7, 2026)

      Drawback Contains maltitol, the sugar alcohol most likely to upset some stomachs

    4. 4. Built Puff (Strawberry Cheesecake)

      Best for A light, marshmallow-style bar with no sugar alcohols

      • 17 g protein, 150 kcal per 40 g bar (11.3 g per 100 kcal)
      • 7 g sugar (6 g added), 0 g sugar alcohol
      • collagen and whey protein

      Maker-stated specs

      Price $10.99 for 4 to $29.99 for 12 (about $2.50 to $2.75 each) (checked Oct 7, 2026)

      Drawback The most added sugar on this list and no fiber

    5. 5. Quest Protein Bar (Chocolate Chip Cookie Dough)

      Best for High fiber, sweetened with erythritol rather than maltitol

      • 21 g protein, 200 kcal per 60 g bar (10.5 g per 100 kcal)
      • 1 g sugar (0 g added), 3 g erythritol
      • 14 g fiber

      Maker-stated specs

      Price $12.49 for 4 to $99.97 for 36 (about $2.78 to $3.12 each) (checked Oct 7, 2026)

      Drawback 14 g of added fiber can cause gas if you are not used to it

    6. 6. No Cow Protein Bar (Chocolate Chip Cookie Dough)

      Best for Dairy-free, plant protein

      • 20 g protein, 200 kcal per 60 g bar (10.0 g per 100 kcal)
      • 1 g sugar (0 g added), 7 g sugar alcohol
      • 16 g fiber
      • brown rice and pea protein

      Maker-stated specs

      Price $32.99 for 12 (about $2.75 each) (checked Oct 7, 2026)

      Drawback High fiber plus sugar alcohol: start with half a bar if you have a sensitive stomach

    7. 7. Promix Protein Puff Bar (Chocolate Chip)

      Best for A short, sugar-alcohol-free snack

      • 15 g protein, 150 kcal per 40 g bar (10.0 g per 100 kcal)
      • 5 g sugar (4 g added), 0 g sugar alcohol
      • 5 g fiber

      Maker-stated specs

      Price $39 for 12 to $70 for 24 (about $2.92 to $3.25 each) (checked Oct 7, 2026)

      Drawback The least protein per bar on this list

    8. 8. Barebells Protein Bar (Brownie Batter)

      Best for A candy-bar texture with no added sugar

      • 20 g protein, 210 kcal per 55 g bar (9.5 g per 100 kcal)
      • 1 g sugar (0 g added), 6 g sugar alcohol (maltitol)

      Maker-stated specs

      Price $30.99 for 12 to $167.40 for 72 (about $2.33 to $2.58 each) (checked Oct 7, 2026)

      Drawback Label warns that eating too much may have a laxative effect (maltitol)

    9. 9. think! High Protein Bar (Chocolate Fudge)

      Best for A gluten-free bar at a lower price

      • 20 g protein, 230 kcal per 60 g bar (8.7 g per 100 kcal)
      • 1 g sugar (0 g added), 11 g sugar alcohol (maltitol syrup)

      Maker-stated specs

      Price $23.99 for 10 to $134.94 for 60 (about $2.25 to $2.40 each) (checked Oct 7, 2026)

      Drawback The most sugar alcohol on this list; the box says "not a low calorie food"

    10. 10. FITCRUNCH Snack Size Bar (Chocolate Chip Cookie Dough)

      Best for A layered, baked-bar treat

      • 16 g protein, 210 kcal per 46 g bar (7.6 g per 100 kcal)
      • 3 g sugar (2 g added), 8 g sugar alcohols
      • gluten-free

      Maker-stated specs

      Price $25.99 for 9 to $44.99 for 18 (about $2.50 to $2.89 each) (checked Oct 7, 2026)

      Drawback 8 g saturated fat (40% of the Daily Value), the most on this list

    All 10 bars side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Herbalife24 Achieve Protein Bar (Chocolate Chip Cookie Dough)A third-party certified label20 g protein, 240 kcal per 58 g bar (8.3 g per 100 kcal); 3 g sugar (2 g added), 5 g sugar alcohol; NSF Certified for Sport$30 for 6 bars (about $5.00 each)Oct 7, 2026
    2David Protein Bar (Chocolate Chip Cookie Dough)The most protein for the fewest calories28 g protein, 150 kcal per 62 g bar (18.7 g per 100 kcal); 0 g sugar, 7 g sugar alcohol; milk protein, collagen, whey and egg white$39 for 12 bars (about $3.25 each)Oct 7, 2026
    3Pure Protein Bar (Chocolate Deluxe)The lowest price per bar21 g protein, 180 kcal per 50 g bar (11.7 g per 100 kcal); 3 g sugar (2 g added), 4 g sugar alcohol (maltitol); gluten-free$7.99 for 4 to $21.49 for 12 (about $1.79 to $2.00 each)Oct 7, 2026
    4Built Puff (Strawberry Cheesecake)A light, marshmallow-style bar with no sugar alcohols17 g protein, 150 kcal per 40 g bar (11.3 g per 100 kcal); 7 g sugar (6 g added), 0 g sugar alcohol; collagen and whey protein$10.99 for 4 to $29.99 for 12 (about $2.50 to $2.75 each)Oct 7, 2026
    5Quest Protein Bar (Chocolate Chip Cookie Dough)High fiber, sweetened with erythritol rather than maltitol21 g protein, 200 kcal per 60 g bar (10.5 g per 100 kcal); 1 g sugar (0 g added), 3 g erythritol; 14 g fiber$12.49 for 4 to $99.97 for 36 (about $2.78 to $3.12 each)Oct 7, 2026
    6No Cow Protein Bar (Chocolate Chip Cookie Dough)Dairy-free, plant protein20 g protein, 200 kcal per 60 g bar (10.0 g per 100 kcal); 1 g sugar (0 g added), 7 g sugar alcohol; 16 g fiber; brown rice and pea protein$32.99 for 12 (about $2.75 each)Oct 7, 2026
    7Promix Protein Puff Bar (Chocolate Chip)A short, sugar-alcohol-free snack15 g protein, 150 kcal per 40 g bar (10.0 g per 100 kcal); 5 g sugar (4 g added), 0 g sugar alcohol; 5 g fiber$39 for 12 to $70 for 24 (about $2.92 to $3.25 each)Oct 7, 2026
    8Barebells Protein Bar (Brownie Batter)A candy-bar texture with no added sugar20 g protein, 210 kcal per 55 g bar (9.5 g per 100 kcal); 1 g sugar (0 g added), 6 g sugar alcohol (maltitol)$30.99 for 12 to $167.40 for 72 (about $2.33 to $2.58 each)Oct 7, 2026
    9think! High Protein Bar (Chocolate Fudge)A gluten-free bar at a lower price20 g protein, 230 kcal per 60 g bar (8.7 g per 100 kcal); 1 g sugar (0 g added), 11 g sugar alcohol (maltitol syrup)$23.99 for 10 to $134.94 for 60 (about $2.25 to $2.40 each)Oct 7, 2026
    10FITCRUNCH Snack Size Bar (Chocolate Chip Cookie Dough)A layered, baked-bar treat16 g protein, 210 kcal per 46 g bar (7.6 g per 100 kcal); 3 g sugar (2 g added), 8 g sugar alcohols; gluten-free$25.99 for 9 to $44.99 for 18 (about $2.50 to $2.89 each)Oct 7, 2026

    Why this order

    We used the same order for every protein product on InstaTuck. First, third-party certification: we searched NSF’s Certified for Sport registry for every brand, and the Herbalife24 Achieve bar was the only one on our list that appeared. NSF’s mark means the product contains none of 290 substances banned in sport, that its contents match its label, that it has no unsafe levels of contaminants, and that it’s made in an audited GMP facility. That is why it ranks first even though other bars beat it on protein per calorie.

    The other nine are ranked by grams of protein per 100 calories, worked out from each maker’s label, because more protein for fewer calories fits a calorie deficit best. No Cow and Promix tied at 10.0 g, so the next rule, sugar and added ingredients, decided it: No Cow has 1 g of sugar and none added, while Promix has 4 g added. Price per bar was the last tiebreak and wasn’t needed. To be on the list at all, a bar needed at least 15 g of protein and no more than 250 calories, so it works as a snack rather than a small meal.

    Protein per 100 calories (maker-stated labels)Values in g
    Protein per 100 calories (maker-stated labels)
    ItemValue
    David18.7 g
    Pure Protein11.7 g
    Built Puff11.3 g
    Quest10.5 g
    No Cow10 g
    Promix Puff10 g
    Barebells9.5 g
    think! High Protein8.7 g
    Herbalife24 Achieve8.3 g
    FITCRUNCH Snack Size7.6 g

    Flavors as named on each card; other flavors differ slightly. A bar with 20 g of protein per 100 calories would be 80% protein by calories.

    Source: Maker nutrition labels on each maker's site; InstaTuck calculation (protein grams / calories x 100) (checked on October 7, 2026)

    Sugar, added sugar and sugar alcohols

    Most high-protein bars keep sugar low by swapping in sugar alcohols such as maltitol, sorbitol or erythritol. On the Nutrition Facts label, sugar alcohols are a separate, optional line; FDA rules require it only when the label makes a claim about sugar or sugar alcohols. That is why bars that say “1 g sugar” can still carry 6 to 11 g of sugar alcohol. Eight of our ten list it (Quest names it as erythritol); Built Puff and Promix use sugar instead and have none.

    Per bar: total sugars, added sugars and sugar alcoholsValues in g
    Per bar: total sugars, added sugars and sugar alcohols
    ItemTotal sugarsAdded sugarsSugar alcohols
    Herbalife24 Achieve3 g2 g5 g
    David0 g0 g7 g
    Pure Protein3 g2 g4 g
    Built Puff7 g6 g0 g
    Quest1 g0 g3 g
    No Cow1 g0 g7 g
    Promix Puff5 g4 g0 g
    Barebells1 g0 g6 g
    think! High Protein1 g0 g11 g
    FITCRUNCH Snack Size3 g2 g8 g

    Quest lists erythritol (3 g) by name. Added sugars are part of total sugars.

    Source: Maker nutrition labels on each maker's site (checked on October 7, 2026)

    Sugar alcohols are not all alike. A scientific review of their effects on the gut found that sorbitol, mannitol and the larger polyols such as maltitol can cause gas, bloating or loose stools, at least in people who aren’t used to them, while erythritol, a smaller molecule, normally avoids these effects. Tolerance varies from person to person and can improve with regular use. FDA requires foods likely to supply 50 g of sorbitol a day to say “Excess consumption may have a laxative effect,” and Barebells prints a similar warning about maltitol on its own label.

    What a bar costs

    Price per bar on the maker's own site
    Price per bar on the maker's own site
    ItemLowHigh
    Pure Protein$1.79$2
    think! High Protein$2.25$2.40
    Barebells$2.33$2.58
    Built Puff$2.50$2.75
    FITCRUNCH Snack Size$2.50$2.89
    No Cow$2.75$2.75
    Quest$2.78$3.12
    Promix Puff$2.92$3.25
    David$3.25$3.25
    Herbalife24 Achieve$5$5

    Low end = the biggest box or bundle; high end = the smallest box. Store and subscription prices may be lower.

    Source: Maker list prices (one-time purchase, no subscription discount) (checked on October 7, 2026)

    At list price, a protein bar costs about $1.80 to $3.25, with Herbalife’s distributor-sold bar at $5.00. If you want protein you can mix into food or drinks instead, compare the prices on our protein powder list. Bars win on convenience: no shaker, no fridge.

    How much protein you need while losing weight

    Protein and weight loss

    Checked on October 7, 2026

    Higher-protein diets help you feel full and keep more muscle while you lose fat. In a meta-analysis of 24 trials, people eating more protein at the same calories lost 0.79 kg more weight and 0.87 kg more fat, and kept 0.43 kg more lean mass. A 15 to 28 g bar covers a good part of one meal’s worth. Our protein calculator estimates your daily target, and the macro calculator splits your calories into protein, carbs and fat. Pairing protein with strength training is the core of body recomposition, and our high-protein diet guide explains the whole approach.

    How to choose a protein bar

    Read the label in four steps

    1. Divide protein by calories10 g or more per 100 calories is strong for a bar; 7 to 9 g is typical of candy-style bars.
    2. Check the sugar linesLook at added sugars and the Sugar Alcohol line, not just "total sugars".
    3. Scan the ingredientsMaltitol and sorbitol upset some stomachs; collagen counts toward protein; note allergens.
    4. Work out the price per barDivide the box price by the count; bigger boxes usually cost less per bar.
    • Look for a third-party mark, then check it. If a bar claims NSF Certified for Sport, search the product and flavor in NSF’s public registry. “Third-party tested” without a named program (David says Light Labs tests its bars) is a weaker promise than a listed certification.
    • Match the bar to the moment. A 150-calorie bar suits a between-meal snack. A 200 to 240-calorie bar is closer to a small meal; count it as one.
    • Mind the fat line. Chocolate coatings add saturated fat: FITCRUNCH has 8 g, Built Puff 2.5 g, David 1.5 g.
    • Check allergens. Most bars here contain milk; several contain soy, almonds, peanuts or egg. No Cow is dairy-free but contains almonds.
    • Learn label tricks. Our guide to reading a supplement label covers serving sizes and front-of-pack claims.

    Safety checks: recalls, warning letters and label questions

    We searched FDA’s recall and warning-letter records for all ten brands on October 7, 2026. We found no FDA warning letters and no recalls of the bars on this list. We did find three older recalls of other products from these brands, all closed: Built Brands recalled one lot of its Banana Cream Pie Puffs (4,196 bars sent to about 1,049 mail-order customers) for possible E. coli in June 2022, with refunds or replacements and no illnesses reported; Herbalife recalled its Protein Bar (Peanut Butter) in May 2017 for an undeclared fish allergen, with no illnesses reported; and think! recalled certain lots of a protein oatmeal, not a bar, in January 2021 for undeclared tree nuts.

    David’s bars face a different kind of question. A class action in federal court in New York (Southern District), reported in March 2026, alleges that lab tests found up to 83% more calories and 400% more fat than the label states, mainly over how a fat substitute called EPG is counted. David says the bar has 150 calories and that standard lab methods overstate calories from ingredients the body doesn’t fully absorb. FDA rules treat a food as misbranded if its calories are more than 20% above the label. A court has not ruled on the claims, so we kept the bar on the list with this note on its card.

    What we left out, and why

    • Gatorade Recover Protein Bar: NSF-listed, but at 340 to 360 calories per 80 g bar it is a recovery bar for athletes, not a snack for a calorie deficit.
    • Purist High-Protein Bar: NSF-listed, but both flavors were sold out on the maker’s site on the day we checked.
    • Other NSF-listed bars (Vital Performance, Ready Clean, RELLO): we could not find them for sale on the makers’ own sites, or read their current labels and prices there.
    • ONE, RXBAR, KIND Protein, Premier Protein, Misfits, Mission1 and Garden of Life: the makers’ sites blocked our checks or didn’t show a readable US label and price, so we couldn’t confirm the numbers today.
    • Grenade: its maker store sells in pounds sterling; we list only bars with a US maker price.
    • Legendary Foods: high-protein pastries and donuts rather than bars.

    What a protein bar can’t do

    A protein bar doesn’t burn fat or boost metabolism. It helps only when it replaces a less filling snack, and it adds calories when it is eaten on top of everything else. Many bars are closer to a candy bar with extra protein than to whole food, so most of your protein is still best from meals: see our high-protein breakfasts and the most filling foods. If you want a bar to stand in for a whole meal, a meal-replacement shake is built for that job, with more calories, fiber and vitamins. For the bigger picture, start at the nutrition hub.

    Sources and last checked

    We read every label and price on the maker’s own website and searched NSF’s Certified for Sport registry and FDA’s recall and warning-letter records on October 7, 2026. Labels change with new recipes, so check the box you buy. We’ll recheck prices, stock and recalls every three months. The numbered references below list every source; our method is explained in full on how we choose our picks.

  • 10 Best Exercise and Yoga Mats (2026): Researched Picks

    10 Best Exercise and Yoga Mats (2026): Researched Picks

    In short: For daily yoga, our top researched pick is the Manduka PRO Yoga Mat 6mm ($125 to $164): latex-free PVC certified to OEKO-TEX STANDARD 100, 26 inches wide, with a lifetime coverage. On a smaller budget, the Gaiam Premium Yoga Mat 6mm ($34.98 to $39.98) is also latex-free and carries Gaiam’s lifetime mat coverage. For home workouts in shoes, the Gorilla Mats Premium Large Exercise Mat (6 x 4 ft, $179.95) gives you 24 square feet of 1/4-inch mat with a lifetime warranty. Specs and prices are maker-stated and were checked on October 7, 2026.

    A good mat makes floor work kinder to your knees, wrists and back, and that makes it easier to keep showing up. Our list of the best home workouts shows what you can do on one, and our exercise hub explains how movement fits into weight loss. This page is the dated shortlist of mats. We research; we don’t test, and we have not used these mats ourselves. The list mixes thin yoga mats, thick exercise mats, large workout mats and floor tiles for equipment, because the right mat depends on what you do on it.

    The picks

    On October 7, 2026 we searched the U.S. Consumer Product Safety Commission (CPSC) recall database for every brand on this list: Manduka, Gaiam, Gorilla Mats, ProsourceFit, JadeYoga, Rogue Fitness and Hugger Mugger. We found no recall of any mat from these brands. Rogue’s company has had three recalls of other gear (details in the safety section). Specs, materials and prices come from each maker’s own pages on the same day.

    10 exercise and yoga mats, researched

    1. 1. Manduka PRO Yoga Mat 6mm

      Best for Daily yoga at home or in a studio

      • 6 mm thick
      • 71 x 26 in (also 68 and 85 in long)
      • latex-free PVC, OEKO-TEX STANDARD 100
      • lifetime coverage

      Maker-stated specs

      Price $125 to $164 (checked Oct 7, 2026)

      Drawback Heavy to carry at 7.5 lb (standard length), and it needs breaking in

    2. 2. Gaiam Premium Yoga Mat 6mm

      Best for Yoga on a small budget

      • 6 mm thick
      • 68 x 24 in
      • latex-free PVC with a textured surface
      • lifetime mat coverage

      Maker-stated specs

      Price $34.98 to $39.98 (checked Oct 7, 2026)

      Drawback Printed mats have a strong smell at first; Gaiam says to air it out for 2 to 3 days

    3. 3. Gorilla Mats Premium Large Exercise Mat 6' x 4'

      Best for Home workouts in shoes, HIIT and jumping

      • 72 x 48 in, 1/4 in thick
      • "16P-free certified" PVC
      • lifetime warranty, 60-day returns

      Maker-stated specs

      Price $179.95 (checked Oct 7, 2026)

      Drawback Pricier than a yoga mat, and bigger sizes run up to $549.95

    4. 4. ProsourceFit Extra Thick Yoga and Pilates Mat

      Best for Sensitive knees and wrists during floor work

      • 71 x 24 in
      • 1/2 in (13 mm) or 1 in (25 mm) thick
      • NBR foam
      • lifetime warranty on defects

      Maker-stated specs

      Price $29.99 to $39.99 (checked Oct 7, 2026)

      Drawback Soft foam is less stable for balance poses, and some colors were sold out

    5. 5. JadeYoga Harmony Yoga Mat

      Best for Grip in yoga, from a natural rubber mat made in the USA

      • 3/16 in (about 5 mm) thick
      • 24 in wide, 68 or 74 in long
      • natural rubber, about 5 lb

      Maker-stated specs

      Price $99.95 to $109.95 (checked Oct 7, 2026)

      Drawback Not for people with a latex allergy, and not for outdoor or sunny use

    6. 6. Rogue Individual Mat

      Best for A thick, wipeable mat for core, stretching and floor work

      • 72 x 36 in, 5/8 in thick
      • vinyl, lead, BPA and phthalate free
      • 4 lb, made in the USA

      Maker-stated specs

      Price $95 (checked Oct 7, 2026)

      Drawback Ships in 7 to 10 days, only to the contiguous 48 states; warranty not stated on the page

    7. 7. ProsourceFit Rubber Top Exercise Puzzle Mat 3/4-in

      Best for Floor protection under weights and equipment

      • 6 tiles of 24 x 24 x 3/4 in (24 sq ft)
      • rubber top over EVA foam
      • lifetime warranty on defects

      Maker-stated specs

      Price $89.99 to $149.99 (checked Oct 7, 2026)

      Drawback The 48 sq ft set was sold out when we checked

    8. 8. Manduka begin Yoga Mat 5mm

      Best for Beginners who carry their mat

      • 5 mm thick
      • 68 x 24 in
      • latex-free TPE, 2.5 lb, center alignment stripe

      Maker-stated specs

      Price $50 to $62 (checked Oct 7, 2026)

      Drawback Narrower and shorter than the Manduka PRO, and no lifetime coverage is stated

    9. 9. Gaiam Fitness Mat 10mm

      Best for The lowest price for a thick floor-work mat

      • 10 mm thick
      • 72 x 24 in
      • NBR foam with non-slip ridges
      • carry strap

      Maker-stated specs

      Price $24.98 (checked Oct 7, 2026)

      Drawback No warranty is stated on the product page

    10. 10. Hugger Mugger Para Rubber Yoga Mat

      Best for Natural rubber cushioning for yoga

      • 5 mm (3/16 in) thick
      • 70 x 24 in
      • natural rubber, 6.6 lb

      Maker-stated specs

      Price $128 (checked Oct 7, 2026)

      Drawback Not for people with a latex allergy; returns must be unused, within 30 days

    All 10 picks compared

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Manduka PRO Yoga Mat 6mmDaily yoga at home or in a studio6 mm thick; 71 x 26 in (also 68 and 85 in long); latex-free PVC, OEKO-TEX STANDARD 100; lifetime coverage$125 to $164Oct 7, 2026
    2Gaiam Premium Yoga Mat 6mmYoga on a small budget6 mm thick; 68 x 24 in; latex-free PVC with a textured surface; lifetime mat coverage$34.98 to $39.98Oct 7, 2026
    3Gorilla Mats Premium Large Exercise Mat 6' x 4'Home workouts in shoes, HIIT and jumping72 x 48 in, 1/4 in thick; "16P-free certified" PVC; lifetime warranty, 60-day returns$179.95Oct 7, 2026
    4ProsourceFit Extra Thick Yoga and Pilates MatSensitive knees and wrists during floor work71 x 24 in; 1/2 in (13 mm) or 1 in (25 mm) thick; NBR foam; lifetime warranty on defects$29.99 to $39.99Oct 7, 2026
    5JadeYoga Harmony Yoga MatGrip in yoga, from a natural rubber mat made in the USA3/16 in (about 5 mm) thick; 24 in wide, 68 or 74 in long; natural rubber, about 5 lb$99.95 to $109.95Oct 7, 2026
    6Rogue Individual MatA thick, wipeable mat for core, stretching and floor work72 x 36 in, 5/8 in thick; vinyl, lead, BPA and phthalate free; 4 lb, made in the USA$95Oct 7, 2026
    7ProsourceFit Rubber Top Exercise Puzzle Mat 3/4-inFloor protection under weights and equipment6 tiles of 24 x 24 x 3/4 in (24 sq ft); rubber top over EVA foam; lifetime warranty on defects$89.99 to $149.99Oct 7, 2026
    8Manduka begin Yoga Mat 5mmBeginners who carry their mat5 mm thick; 68 x 24 in; latex-free TPE, 2.5 lb, center alignment stripe$50 to $62Oct 7, 2026
    9Gaiam Fitness Mat 10mmThe lowest price for a thick floor-work mat10 mm thick; 72 x 24 in; NBR foam with non-slip ridges; carry strap$24.98Oct 7, 2026
    10Hugger Mugger Para Rubber Yoga MatNatural rubber cushioning for yoga5 mm (3/16 in) thick; 70 x 24 in; natural rubber, 6.6 lb$128Oct 7, 2026

    Why these picks, and in this order

    Our gear lists put safety first, then fit for the use case, then maker-stated specs against price, then warranty and returns. For mats, “safety” is mostly about materials: whether the maker states the mat is latex-free, names a third-party chemical certification, and warns you clearly when a mat contains natural rubber. A mat that suits fewer people (for example, because of latex) sits lower even when it is well made.

    • Manduka PRO (1). It is the only yoga mat here with a named chemical certification (OEKO-TEX STANDARD 100), it is stated as latex-free, it comes in three lengths up to 85 inches, and it has a lifetime coverage. The closed-cell surface is meant to keep sweat out, which makes it easy to wipe clean.
    • Gaiam Premium (2). Latex-free, a lifetime mat coverage and a price under $40. It is narrower (24 inches) than the PRO, but for most beginners it covers the basics.
    • Gorilla Mats (3). The best fit on the list for workout videos, burpees and jumping, because the 6 x 4 foot surface gives you room to move and the maker says it is fine with shoes. It has a lifetime warranty and the longest return window here (60 days).
    • ProsourceFit Extra Thick (4). Up to 1 inch of foam for people whose knees or wrists hurt on thin mats, with a lifetime warranty against defects, at $30 to $40.
    • JadeYoga Harmony (5) and Hugger Mugger Para Rubber (10). Both are natural rubber mats that many people choose for grip. Both makers warn people with latex allergies to avoid them, which is why they are not higher. Jade states it is made in the United States and replaces mats with defects or premature wear for up to a year; the Hugger Mugger costs more and states no warranty term.
    • Rogue Individual Mat (6) and ProsourceFit Rubber Top tiles (7). Tougher, thicker options: a 3 x 6 foot vinyl mat for floor work, and interlocking tiles that protect your floor under dumbbells, a bench or a bike.
    • Manduka begin (8) and Gaiam Fitness 10mm (9). Light and low-cost. The begin mat weighs 2.5 lb and is latex-free TPE; the Gaiam Fitness Mat is the cheapest thick mat here at $24.98. Neither states a long warranty.

    How thick a mat do you need?

    Thickness is the spec people ask about most. Thin, firm mats (about 4 to 6 mm) keep you steady in standing and balance poses. Thick, soft foam (10 to 25 mm) cushions knees and spines during crunches, Pilates and stretching, but it can feel wobbly when you balance on one foot. Firm, mid-thickness workout mats and tiles (6 to 19 mm) handle shoes, jumping and equipment. The chart shows each maker’s stated thickness, converted to millimeters.

    Maker-stated thickness of each matValues in mm
    Maker-stated thickness of each mat
    ItemValue
    JadeYoga Harmony (3/16 in)4.8 mm
    Manduka begin5 mm
    Hugger Mugger Para Rubber5 mm
    Manduka PRO6 mm
    Gaiam Premium6 mm
    Gorilla Mats Large (1/4 in)6.4 mm
    Gaiam Fitness Mat10 mm
    ProsourceFit Extra Thick (1/2 in)13 mm
    Rogue Individual Mat (5/8 in)15.9 mm
    ProsourceFit Rubber Top tiles (3/4 in)19.1 mm
    ProsourceFit Extra Thick (1 in)25 mm

    Inch thicknesses converted at 25.4 mm per inch and rounded. Lilac = yoga mats, purple = large workout mat, orange = thick floor-work mats, deep = equipment tiles.

    Source: Maker product pages (JadeYoga, Manduka, Hugger Mugger, Gaiam, Gorilla Mats, ProsourceFit, Rogue Fitness) (checked on October 7, 2026)

    Size and surface at a glance

    • 24 sq ftof workout surface on the Gorilla Mats 6 x 4 ft mat, almost twice a standard yoga matGorilla Mats
    • 85 inthe longest yoga mat length offered (Manduka PRO Long), for taller peopleManduka
    • 2.5 lbthe lightest mat on the list (Manduka begin 5mm)Manduka

    Checked on October 7, 2026

    How much a mat workout does

    The 2024 Adult Compendium of Physical Activities rates the energy cost of common mat workouts in METs (1 MET is the energy you use sitting at rest). Gentle mat work is light, while vigorous bodyweight circuits are hard work. That is a good reason to pick the mat for the workout you will actually enjoy and repeat.

    Energy cost of common mat workouts, in METsValues in METs
    Energy cost of common mat workouts, in METs
    ItemValue
    Pilates, traditional mat1.8 METs
    Hatha yoga2.3 METs
    Vinyasa yoga2.7 METs
    Light calisthenics (crunches, plank)2.8 METs
    Moderate calisthenics (push-ups, lunges)3.8 METs
    Power yoga4 METs
    Vigorous calisthenics (burpees, jumping jacks)7.5 METs

    Use our calories burned calculator to turn METs into calories for your own body weight.

    Source: 2024 Adult Compendium of Physical Activities, Conditioning Exercise (codes 02103, 02150, 02185, 02024, 02022, 02160, 02020) (checked on October 7, 2026)

    To estimate calories for a session, use our calories burned calculator. Mat work pairs well with strength training: bodyweight moves, resistance bands and adjustable dumbbells all fit on a large mat. Our cardio vs strength training comparison explains what each adds for weight loss, and the best low-impact workouts list has gentler options that are easy on the joints.

    How to choose between them

    1. Check the material first. If you or anyone in your home has a latex allergy, skip natural rubber mats (JadeYoga Harmony, Hugger Mugger Para Rubber, and others labeled “natural rubber”). The Manduka PRO and Gaiam Premium (PVC), the Manduka begin (TPE) and the Gaiam and ProsourceFit foam mats (NBR) are not natural rubber; Manduka and Gaiam state theirs are latex-free.
    2. Pick a thickness for the workout. Use the steps above: firm and thin for balance, soft and thick for floor work, large and firm for shoes and jumping, tiles for equipment.
    3. Measure yourself and your space. If you are tall, look for a mat at least as long as you are (the Manduka PRO comes in 85 inches; JadeYoga sells a 74-inch Harmony and an 80-inch XW). Measure the floor before buying a 6 x 4 foot mat or a tile set.
    4. Compare warranty and returns. Manduka (PRO), Gaiam (Premium), Gorilla Mats and ProsourceFit state lifetime coverage for defects. Gorilla Mats allows returns within 60 days; Manduka, Gaiam, ProsourceFit, JadeYoga and Hugger Mugger take returns within 30 days, and most of them only for unused items.
    5. Think about carrying and storage. A 2.5 lb mat is easy to take to class; a 7.5 lb PRO or a set of tiles is better left at home.

    Setting up a whole corner for exercise? Our list of home gym essentials shows what else is worth having, and the best workout apps list has guided classes you can follow on your new mat.

    Safety: materials, recalls and setup

    Recalls. We found no CPSC recall of a yoga or exercise mat from any brand on this list. Coulter Ventures, the company behind Rogue Fitness, has had three recalls of other products: Rogue Home Timers (November 4, 2020; about 8,900 units; the lithium-ion battery could overheat; full refund), MobilityWOD door anchors (June 16, 2015; about 875 units; the strap could pull out; full credit or refund) and barbell brackets (April 12, 2011; about 5,500 units; the weld could break; free replacement). None of them involves a mat.

    Materials and smell. Many mats are made of PVC, foam or rubber, and some smell when new. Gaiam says its printed mats release a strong but harmless odor and suggests airing them out for 2 to 3 days; Gorilla Mats says a faint smell clears within a day. Manduka states its PRO series is certified to OEKO-TEX STANDARD 100, a test for harmful substances, and Rogue states its vinyl mat is lead, BPA and phthalate free. Keep mats out of strong sun: JadeYoga says its natural rubber mats should not be exposed to sunlight, and Gaiam says long sun exposure can make its PVC mats fade and turn brittle.

    Setup. Lay the mat on a clean, dry floor, flatten curled corners before you start, and replace a mat that tears or turns slippery. Thick foam can make balance poses harder, so use a firm mat for standing work. If you have a joint, heart or balance condition, or have been inactive for a while, ask your clinician which moves are safe to start with.

    What a mat can’t do

    A mat is a place to work out, not a workout. It won’t burn calories by itself, and a pricier mat won’t make you lose weight faster. What helps is regular movement you enjoy, a modest calorie deficit and strength work at least twice a week. Our list of the best exercises for weight loss is a good place to start, and if you want cardio at home too, see the best exercise bikes and best walking pads. Our gear hub has the rest of our home equipment guides.

    Sources and last checked

    Specifications, materials, prices, warranties and return windows were read on each maker’s own pages on October 7, 2026: manduka.com (PRO 6mm, begin 5mm and returns), gaiam.com (Premium 6mm, Fitness Mat 10mm and returns), gorillamats.com (Premium Large Exercise Mat and shipping and returns), prosourcefit.com (Extra Thick mat, Rubber Top puzzle mat, lifetime warranty and returns), jadeyoga.com (Harmony and return policy), roguefitness.com (Individual Mat) and huggermugger.com (Para Rubber and returns). Recall checks were run in the CPSC recall database the same day. MET values come from the 2024 Adult Compendium of Physical Activities. The full list of references is below. Updated: first published October 2026.

  • 12 Best Habits to Slim Down (Backed by Research)

    12 Best Habits to Slim Down (Backed by Research)

    In short: The habits with the strongest research behind them for slimming down are following a structured plan with support (best if you like accountability), tracking what you eat (best for people who like data) and weighing yourself regularly (best for an early warning system). Add protein and vegetables to every meal, fewer ultra-processed foods, daily walks, two strength sessions a week and enough sleep. Start with three, not twelve, and expect a steady 1 to 2 pounds a week rather than a fast drop.

    This list ranks habits, not products, and nothing here is for sale. It focuses on losing weight; once you reach a weight you are happy with, our sister list of habits of people who keep weight off takes over. For the bigger picture, start at our lose weight hub, and if you need results quickly, our page on losing weight fast explains what is safe and realistic.

    What “slimming down” really takes

    Slimming down means losing body fat, which happens when you take in less energy than you use, consistently, for weeks. No single habit does that on its own; small habits add up. The CDC notes that people who lose weight at a gradual, steady pace, about 1 to 2 pounds a week, are more likely to keep it off, and that a 5% loss (10 pounds for someone who weighs 200 pounds) can already lower the risk of some chronic diseases. The 2018 U.S. Preventive Services Task Force evidence review found that behavior-based programs, which teach many of the habits below, led to about 2.4 kg (5 pounds) more weight loss than control groups after 12 to 18 months, with little sign of harm.

    The 12 habits, ranked by evidence

    Each card says who the habit suits best, three evidence points, what it costs to start and one honest drawback.

    12 habits to slim down, ranked by evidence

    1. 1. Follow a structured plan with support

      Best for People who like accountability

      • USPSTF evidence review: behavioral programs led to 2.39 kg more loss at 12 to 18 months (67 studies)
      • USPSTF recommends intensive behavioral programs for adults with obesity
      • commercial programs showed 2.6% to 4.9% extra loss at 12 months

      Maker-stated specs

      Price Free (some health plans) to a monthly fee (checked Oct 7, 2026)

      Drawback Needs time each week, and results fade if support stops

    2. 2. Track what you eat

      Best for People who like data or notice "portion creep"

      • A review of 22 studies found self-monitoring consistently linked with weight loss
      • in an online program, people who logged more often lost more
      • logging time fell from about 23 to 15 minutes a day by month 6

      Maker-stated specs

      Price Free to a paid app (checked Oct 7, 2026)

      Drawback Takes effort; not for anyone with a history of disordered eating

    3. 3. Weigh yourself regularly

      Best for People who want early feedback

      • In a 6-month trial, daily weighers lost 6.1 kg more than people weighing less often and adopted more healthy behaviors
      • NIDDK suggests weighing at least weekly
      • look at the weekly trend

      Maker-stated specs

      Price Free with any scale (checked Oct 7, 2026)

      Drawback Daily numbers swing with water; skip if it causes distress

    4. 4. Eat in a modest, steady deficit

      Best for Everyone trying to lose fat

      • CDC: 1 to 2 pounds a week is more likely to stay off
      • in the 12-month DIETFITS trial, low-fat and low-carb diets led to similar weight loss
      • pick the pattern you can keep

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Easy to drift off target; recheck your plan every few weeks

    5. 5. Put protein in every meal

      Best for People who get hungry soon after eating

      • A 2012 meta-analysis found higher-protein, reduced-calorie diets led to more fat loss and better protection of lean mass
      • protein uses 20 to 30% of its calories in digestion
      • eggs, yogurt, fish, beans and tofu all count

      Maker-stated specs

      Price Food you already buy (checked Oct 7, 2026)

      Drawback Ask your clinician first if you have kidney disease

    6. 6. Fill half the plate with vegetables and fruit

      Best for People who like big portions

      • In a year-long trial, women who cut fat and ate more water-rich foods lost 7.9 kg vs 6.4 kg with fat-cutting alone, and reported less hunger

      Maker-stated specs

      Price Food you already buy (checked Oct 7, 2026)

      Drawback Can mean more shopping and prep; frozen and canned count too

    7. 7. Cut back on ultra-processed foods

      Best for Snackers and convenience eaters

      • In a controlled inpatient trial, people ate about 508 more calories a day on an ultra-processed diet and gained 0.9 kg in 2 weeks, then lost 0.9 kg on an unprocessed diet
      • CDC advises limiting added sugars

      Maker-stated specs

      Price Free; may need more cooking (checked Oct 7, 2026)

      Drawback Hard to avoid entirely; aim for fewer, not none

    8. 8. Walk most days

      Best for Beginners and people with joint limits

      • Physical Activity Guidelines: 150 to 300 minutes a week of moderate activity
      • in a 10-month trial, exercise alone (no diet change) led to 3.9 to 5.2 kg loss
      • no gym needed

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Exercise alone works slowly; it works best with eating changes

    9. 9. Strength train twice a week

      Best for People who want a firmer shape

      • Guidelines advise muscle-strengthening on 2 or more days
      • resistance training reduced lean-mass loss during weight loss by about 0.8 kg
      • bodyweight moves count

      Maker-stated specs

      Price Free to a few bands or weights (checked Oct 7, 2026)

      Drawback Adds little to scale weight loss on its own

    10. 10. Sleep 7 hours or more

      Best for Short sleepers and shift workers

      • Adults who usually slept under 6.5 hours and added about 1.2 hours a night ate about 270 fewer calories a day
      • 4-hour nights raised intake and belly fat in a 2022 inpatient study
      • CDC advises 7+ hours

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Hard to change with work or caregiving; sleep problems need medical help

    11. 11. Eat without screens

      Best for People who snack in front of the TV or phone

      • A meta-analysis of 24 studies found that eating while distracted increased intake at that meal and even more at later meals
      • remembering what you ate reduced later intake

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Mostly short lab studies, not long weight-loss trials

    12. 12. Rethink your drinks

      Best for Soda, juice and alcohol drinkers

      • NIAAA: alcoholic drinks add calories but few nutrients and may contribute to weight gain
      • CDC advises limiting added sugars
      • water, unsweetened tea and black coffee are calorie-free swaps

      Maker-stated specs

      Price Free (can save money) (checked Oct 7, 2026)

      Drawback We found no long trial on drink swaps alone in the sources we used

    All 12 habits side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Follow a structured plan with supportPeople who like accountabilityUSPSTF evidence review: behavioral programs led to 2.39 kg more loss at 12 to 18 months (67 studies); USPSTF recommends intensive behavioral programs for adults with obesity; commercial programs showed 2.6% to 4.9% extra loss at 12 monthsFree (some health plans) to a monthly feeOct 7, 2026
    2Track what you eatPeople who like data or notice "portion creep"A review of 22 studies found self-monitoring consistently linked with weight loss; in an online program, people who logged more often lost more; logging time fell from about 23 to 15 minutes a day by month 6Free to a paid appOct 7, 2026
    3Weigh yourself regularlyPeople who want early feedbackIn a 6-month trial, daily weighers lost 6.1 kg more than people weighing less often and adopted more healthy behaviors; NIDDK suggests weighing at least weekly; look at the weekly trendFree with any scaleOct 7, 2026
    4Eat in a modest, steady deficitEveryone trying to lose fatCDC: 1 to 2 pounds a week is more likely to stay off; in the 12-month DIETFITS trial, low-fat and low-carb diets led to similar weight loss; pick the pattern you can keepFreeOct 7, 2026
    5Put protein in every mealPeople who get hungry soon after eatingA 2012 meta-analysis found higher-protein, reduced-calorie diets led to more fat loss and better protection of lean mass; protein uses 20 to 30% of its calories in digestion; eggs, yogurt, fish, beans and tofu all countFood you already buyOct 7, 2026
    6Fill half the plate with vegetables and fruitPeople who like big portionsIn a year-long trial, women who cut fat and ate more water-rich foods lost 7.9 kg vs 6.4 kg with fat-cutting alone, and reported less hungerFood you already buyOct 7, 2026
    7Cut back on ultra-processed foodsSnackers and convenience eatersIn a controlled inpatient trial, people ate about 508 more calories a day on an ultra-processed diet and gained 0.9 kg in 2 weeks, then lost 0.9 kg on an unprocessed diet; CDC advises limiting added sugarsFree; may need more cookingOct 7, 2026
    8Walk most daysBeginners and people with joint limitsPhysical Activity Guidelines: 150 to 300 minutes a week of moderate activity; in a 10-month trial, exercise alone (no diet change) led to 3.9 to 5.2 kg loss; no gym neededFreeOct 7, 2026
    9Strength train twice a weekPeople who want a firmer shapeGuidelines advise muscle-strengthening on 2 or more days; resistance training reduced lean-mass loss during weight loss by about 0.8 kg; bodyweight moves countFree to a few bands or weightsOct 7, 2026
    10Sleep 7 hours or moreShort sleepers and shift workersAdults who usually slept under 6.5 hours and added about 1.2 hours a night ate about 270 fewer calories a day; 4-hour nights raised intake and belly fat in a 2022 inpatient study; CDC advises 7+ hoursFreeOct 7, 2026
    11Eat without screensPeople who snack in front of the TV or phoneA meta-analysis of 24 studies found that eating while distracted increased intake at that meal and even more at later meals; remembering what you ate reduced later intakeFreeOct 7, 2026
    12Rethink your drinksSoda, juice and alcohol drinkersNIAAA: alcoholic drinks add calories but few nutrients and may contribute to weight gain; CDC advises limiting added sugars; water, unsweetened tea and black coffee are calorie-free swapsFree (can save money)Oct 7, 2026

    Do these next, 1-2-3

    Trying all twelve at once is the fastest way to burn out. These three, started in this order over three weeks, give you the most evidence for the least disruption:

    Do these next, 1-2-3

    1. 1. Start tracking (week 1)Log what you eat in an app or notebook and weigh in once a week, same day and time.
    2. 2. Build your plate (week 2)Protein plus half a plate of vegetables or fruit at lunch and dinner.
    3. 3. Walk daily (week 3)A 10 to 30 minute walk every day, ideally after a meal, building toward 150 minutes a week.

    Once those feel automatic, usually after a couple of months (habit studies found anywhere from 18 to 254 days), add strength training and a sleep routine. For help staying with it, see our 15 ways to stay motivated.

    Why a plan, tracking and weighing come first

    The top three habits have the most consistent trial evidence. Structured behavioral programs are the backbone of the USPSTF recommendation, and they work largely by teaching the next two habits. Tracking food, activity or weight is “the centerpiece” of these programs, as the authors of a 2011 review put it, and their 22 studies consistently linked it with weight loss. Weighing helps too: in a six-month trial, people who weighed every day lost 6.1 kg more than those who weighed most days but not every day, and they adopted more healthy behaviors along the way. Our lists of the best weight-loss apps, smart scales and weight-loss programs help you pick tools.

    Three numbers behind the top habits

    Checked on October 7, 2026

    Food habits: fuller on fewer calories

    The food habits work by helping you feel satisfied while eating less. Protein helps you feel full, and it costs the most energy to digest. Water-rich vegetables and fruit add volume for few calories: in a year-long trial, women counseled to eat more of them, on top of cutting fat, lost more weight and felt less hungry. Ultra-processed foods push the other way. In a tightly controlled NIH inpatient study, people offered ultra-processed meals ate about 500 more calories a day than on unprocessed meals matched for calories, sugar, fat and fiber on the plate.

    One year of counseling: weight lost by women with obesityValues in kg
    One year of counseling: weight lost by women with obesity
    ItemValue
    Reduce fat only6.4 kg
    Reduce fat and eat more vegetables and fruit7.9 kg

    No calorie goals were set. The vegetables-and-fruit group also reported less hunger.

    Source: Ello-Martin JA et al., American Journal of Clinical Nutrition 2007 (97 women; 71 completers) (checked on October 7, 2026)

    Our best filling foods, high-protein breakfasts and healthy snacks pages turn this into meals, and the calorie calculator and calorie deficit guide help you set a sensible target.

    Movement and sleep

    Exercise helps you slim down, especially alongside eating changes. In the 10-month Midwest Exercise Trial 2, adults who exercised five days a week without changing their diet lost 3.9 to 5.2 kg on average, depending on how much they did, while the control group gained 0.5 kg. Walking is the easiest place to start (see our walking guide), and two short strength sessions a week protect your muscle (our strength training guide has a plan).

    Sleep is the most underrated slimming habit. In a 2022 randomized trial, adults with overweight who usually slept less than 6.5 hours were coached to extend their time in bed; they slept about 1.2 hours more a night and ate about 270 fewer calories a day, without any diet advice. A separate inpatient study found that two weeks of 4-hour nights made people eat more and gain belly fat.

    How to choose your habits

    • Start where it’s easiest for you. If you already walk, begin with tracking; if you hate apps, begin with the plate habit.
    • Fix your biggest leak. Evening snacking in front of a screen, sugary drinks or short sleep are common ones.
    • Measure more than weight. Our guide to tracking progress without the scale lists eight measures.
    • Skip the shortcuts. Detox teas, “fat-burning” foods and spot-reduction workouts don’t work; our explainers on detox teas, metabolism-boosting foods and spot reduction show why.

    What habits can’t do

    Habits are powerful, but they don’t override every kind of biology, and some people need more help than habits alone can give. If you have tried steadily for several months without progress, or you have a condition affected by weight, talk with a clinician about the full range of options, from programs to medical treatment; our Find My Options tool lays them out. Needing more support is not a failure of willpower.

  • 15 Best Ways to Stay Motivated to Lose Weight

    15 Best Ways to Stay Motivated to Lose Weight

    In short: The motivation that lasts comes from reasons that matter to you, not from guilt or a deadline. The strongest research-backed ways to keep going are to find your own “why” (best for anyone starting over), track what you do (best for people who like seeing progress) and make simple if-then plans (best for busy, unpredictable days). Pair them with support from other people and small habits tied to everyday cues, and motivation becomes less important, because the habits carry you.

    This list ranks strategies, not products, and nothing here is for sale. It sits alongside our lose weight hub, which covers the what and how, and our guide to keeping weight off for later. If you want a target to aim for, the weight loss calculator turns a goal into a realistic timeline.

    Why motivation fades, and what research says keeps it

    Almost everyone starts a weight-loss effort feeling motivated. The hard part is month three. Researchers who study motivation, especially through self-determination theory, distinguish between “controlled” motivation (pressure, guilt, someone else’s expectations) and “autonomous” motivation (doing it because you value it or enjoy it). A 2012 systematic review of 66 studies found consistent support for a link between more autonomous motivation and exercise, with intrinsic motivation, enjoying the activity itself, best predicting long-term adherence. A 2015 review of 35 weight-control intervention studies found that autonomous motivation, self-efficacy (confidence you can do it) and self-regulation skills such as self-monitoring were the most consistent predictors of medium- and long-term weight control.

    That is good news: these are skills, and the 15 strategies below build them. The NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) also reminds people that setbacks happen to everyone and that “a setback does not mean you have failed”.

    The 15 strategies, ranked by evidence

    Each card says who the strategy suits, three evidence points, what it costs to start (most are free) and one honest drawback.

    15 ways to stay motivated, ranked by evidence

    1. 1. Find your own "why"

      Best for Anyone starting, or restarting

      • Autonomous motivation was among the most consistent predictors of long-term weight control in a 2015 review of 35 studies
      • in a 3-year trial of 221 women, a program building autonomous exercise motivation led to better weight change
      • NIDDK suggests listing the pros and cons of changing

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Takes honest reflection; reasons like "to fit a dress by June" fade faster than "to keep up with my kids"

    2. 2. Track what you do

      Best for People who like seeing numbers and patterns

      • A review of 22 studies found self-monitoring consistently linked with weight loss
      • self-monitoring skills predicted long-term success in the 2015 review
      • in a 6-month trial, daily weighers lost 6.1 kg more than those weighing less often

      Maker-stated specs

      Price Free to a paid app (checked Oct 7, 2026)

      Drawback Can feel tedious or stressful; skip anything that triggers anxiety

    3. 3. Make if-then plans

      Best for Busy people with unpredictable days

      • Across 94 tests, forming "if situation Y, then I will do X" plans had a medium-to-large effect on reaching goals (d = 0.65)
      • NIDDK suggests planning ahead for roadblocks such as bad weather
      • easy to write in a minute

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Plans need updating when life changes

    4. 4. Tie new habits to daily cues

      Best for Anyone who relies on willpower

      • In a 12-week study, repeating a behavior in the same context made it more automatic, taking 18 to 254 days to plateau
      • researchers advise expecting about 10 weeks
      • missing one day did not derail it

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Slow at first, and some habits take many months

    5. 5. Team up with friends or family

      Best for Social people; couples and households

      • People recruited with friends plus social support: 95% completed treatment and 66% kept their loss, vs 76% and 24% of those who joined alone
      • NIDDK suggests recruiting others to be active with you

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Support can turn into pressure if goals differ

    6. 6. Join a structured program

      Best for People who want accountability and a plan

      • Behavioral programs led to 2.39 kg more weight loss than controls at 12 to 18 months (USPSTF evidence review, 67 studies)
      • the USPSTF recommends intensive behavioral programs for adults with obesity
      • commercial programs showed 2.6% to 4.9% extra loss at 12 months

      Maker-stated specs

      Price Free (some health plans) to a monthly fee (checked Oct 7, 2026)

      Drawback Results fade if support stops; costs add up

    7. 7. Set a realistic first goal

      Best for People who've been discouraged by big targets

      • CDC: losing 5% (10 lb for a 200-lb person) can lower risk of some chronic diseases
      • the Diabetes Prevention Program's 7% goal cut type 2 diabetes incidence by 58%
      • reaching a first goal builds confidence

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Can feel too small; you can always set the next one

    8. 8. Choose movement you enjoy

      Best for People who dread the gym

      • Intrinsic motivation best predicted long-term exercise adherence in a review of 66 studies
      • feeling competent also predicted participation
      • walking, dancing and sports all count

      Maker-stated specs

      Price Free to class fees (checked Oct 7, 2026)

      Drawback It may take a few tries to find what you like

    9. 9. Plan for setbacks

      Best for Everyone, especially after past "all or nothing" attempts

      • NIDDK: get back on track as soon as you can and plan for travel, weather and injury
      • the 2015 review linked flexible (not rigid) eating restraint with better long-term weight control

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Requires thinking about failure in advance, which some people avoid

    10. 10. Count non-scale wins

      Best for People frustrated by a stalled scale

      • In Look AHEAD, losing 5% to under 10% of weight brought 3.5 times the odds of a meaningful HbA1c drop
      • ACE recommends tracking strength, endurance, sleep, energy and mood
      • wins keep coming when weight plateaus

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Some wins are subjective; write them down so they count

    11. 11. Use incentives and rewards

      Best for People motivated by stakes or treats

      • In a 16-week trial, lottery and deposit-contract incentives led to 13.1 and 14.0 lb lost vs 3.9 lb
      • NIDDK suggests non-food rewards such as new workout gear
      • easy to set up with a friend

      Maker-stated specs

      Price Free to small amounts of money (checked Oct 7, 2026)

      Drawback In that trial, part of the loss returned after the incentives stopped

    12. 12. Talk it through with a coach

      Best for People who feel stuck or ambivalent

      • Motivational interviewing led to about 1.47 kg more weight loss than control in a meta-analysis of 11 trials
      • focuses on your own reasons
      • available through some clinicians and programs

      Maker-stated specs

      Price Free to session fees (checked Oct 7, 2026)

      Drawback Effect is modest; quality depends on the counselor

    13. 13. Treat your body kindly

      Best for People whose motivation comes from shame

      • Positive body image was linked with better long-term weight control in the 2015 review
      • controlled motivation (guilt, pressure) predicted adherence less well than autonomous motivation
      • reduces the boom-and-bust cycle

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Hard to change alone; support may help

    14. 14. Keep it fresh

      Best for People who get bored of routines

      • NIDDK suggests mixing up activities, goals, recipes, buddies and rewards in the maintenance stage
      • keeps routines interesting
      • easy to add a new walk route or class

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Few trials test variety on its own

    15. 15. Picture your future self

      Best for People motivated by goals and visions

      • NIDDK suggests reminding yourself why you want to be healthier when slip-ups happen, such as having energy to play with family
      • pairs well with strategy 1
      • takes seconds

      Maker-stated specs

      Price Free (checked Oct 7, 2026)

      Drawback Visualization alone is not tested as a weight-loss method in the sources we used

    All 15 strategies side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Find your own "why"Anyone starting, or restartingAutonomous motivation was among the most consistent predictors of long-term weight control in a 2015 review of 35 studies; in a 3-year trial of 221 women, a program building autonomous exercise motivation led to better weight change; NIDDK suggests listing the pros and cons of changingFreeOct 7, 2026
    2Track what you doPeople who like seeing numbers and patternsA review of 22 studies found self-monitoring consistently linked with weight loss; self-monitoring skills predicted long-term success in the 2015 review; in a 6-month trial, daily weighers lost 6.1 kg more than those weighing less oftenFree to a paid appOct 7, 2026
    3Make if-then plansBusy people with unpredictable daysAcross 94 tests, forming "if situation Y, then I will do X" plans had a medium-to-large effect on reaching goals (d = 0.65); NIDDK suggests planning ahead for roadblocks such as bad weather; easy to write in a minuteFreeOct 7, 2026
    4Tie new habits to daily cuesAnyone who relies on willpowerIn a 12-week study, repeating a behavior in the same context made it more automatic, taking 18 to 254 days to plateau; researchers advise expecting about 10 weeks; missing one day did not derail itFreeOct 7, 2026
    5Team up with friends or familySocial people; couples and householdsPeople recruited with friends plus social support: 95% completed treatment and 66% kept their loss, vs 76% and 24% of those who joined alone; NIDDK suggests recruiting others to be active with youFreeOct 7, 2026
    6Join a structured programPeople who want accountability and a planBehavioral programs led to 2.39 kg more weight loss than controls at 12 to 18 months (USPSTF evidence review, 67 studies); the USPSTF recommends intensive behavioral programs for adults with obesity; commercial programs showed 2.6% to 4.9% extra loss at 12 monthsFree (some health plans) to a monthly feeOct 7, 2026
    7Set a realistic first goalPeople who've been discouraged by big targetsCDC: losing 5% (10 lb for a 200-lb person) can lower risk of some chronic diseases; the Diabetes Prevention Program's 7% goal cut type 2 diabetes incidence by 58%; reaching a first goal builds confidenceFreeOct 7, 2026
    8Choose movement you enjoyPeople who dread the gymIntrinsic motivation best predicted long-term exercise adherence in a review of 66 studies; feeling competent also predicted participation; walking, dancing and sports all countFree to class feesOct 7, 2026
    9Plan for setbacksEveryone, especially after past "all or nothing" attemptsNIDDK: get back on track as soon as you can and plan for travel, weather and injury; the 2015 review linked flexible (not rigid) eating restraint with better long-term weight controlFreeOct 7, 2026
    10Count non-scale winsPeople frustrated by a stalled scaleIn Look AHEAD, losing 5% to under 10% of weight brought 3.5 times the odds of a meaningful HbA1c drop; ACE recommends tracking strength, endurance, sleep, energy and mood; wins keep coming when weight plateausFreeOct 7, 2026
    11Use incentives and rewardsPeople motivated by stakes or treatsIn a 16-week trial, lottery and deposit-contract incentives led to 13.1 and 14.0 lb lost vs 3.9 lb; NIDDK suggests non-food rewards such as new workout gear; easy to set up with a friendFree to small amounts of moneyOct 7, 2026
    12Talk it through with a coachPeople who feel stuck or ambivalentMotivational interviewing led to about 1.47 kg more weight loss than control in a meta-analysis of 11 trials; focuses on your own reasons; available through some clinicians and programsFree to session feesOct 7, 2026
    13Treat your body kindlyPeople whose motivation comes from shamePositive body image was linked with better long-term weight control in the 2015 review; controlled motivation (guilt, pressure) predicted adherence less well than autonomous motivation; reduces the boom-and-bust cycleFreeOct 7, 2026
    14Keep it freshPeople who get bored of routinesNIDDK suggests mixing up activities, goals, recipes, buddies and rewards in the maintenance stage; keeps routines interesting; easy to add a new walk route or classFreeOct 7, 2026
    15Picture your future selfPeople motivated by goals and visionsNIDDK suggests reminding yourself why you want to be healthier when slip-ups happen, such as having energy to play with family; pairs well with strategy 1; takes secondsFreeOct 7, 2026

    Why the top three come first

    Finding your own reasons, tracking and planning have the most consistent evidence. In the 2015 review of weight-control trials, autonomous motivation and self-regulation skills such as self-monitoring stood out as the best predictors of lasting results. In a three-year trial of 221 women, a program designed to build autonomous motivation for exercise improved exercise and weight outcomes, and those effects ran through people’s own motivation. Tracking has a long record too: a review of 22 studies found self-monitoring of diet, exercise or weight consistently linked with weight loss.

    If-then planning (“If it rains, then I’ll do a 20-minute home workout”, “If I’m offered dessert at work, then I’ll take half”) is one of the best-tested tools in behavior science. A meta-analysis of 94 tests found it had a medium-to-large effect on reaching goals. It works because it decides in advance what you’ll do in the moments when motivation is lowest.

    Motivation research in three numbers

    Checked on October 7, 2026

    From motivation to habit: the habit loop

    Motivation gets you started; habits keep you going. Habit researchers at University College London describe a simple method: pick a small action, attach it to something you already do every day, and repeat it in the same place and time. In their study of 96 volunteers, automaticity rose with repetition and leveled off after 18 to 254 days, and the authors suggest expecting around 10 weeks. Missing a single day did not undo progress.

    The habit loop, in four steps

    1. CueSomething that already happens every day: after breakfast, arriving home, brushing your teeth.
    2. Small actionOne easy step: a 10-minute walk, filling a water bottle, packing tomorrow's lunch.
    3. RewardTick it off, enjoy the feeling, or share it with a friend; avoid food rewards.
    4. RepeatSame cue, same action, for about 10 weeks. Missing one day is fine; just do the next one.

    People and incentives

    Doing it together helps. In a 1999 trial, people who joined a weight-loss program with three friends or family members and got extra social-support training were far more likely to finish the program and keep their weight off between months 4 and 10 than people who joined alone.

    Joining with friends vs joining alone (behavioral weight-loss program)Values in %
    Joining with friends vs joining alone (behavioral weight-loss program)
    ItemAlone, standard programWith friends, plus social support
    Completed the program76%95%
    Kept all their weight loss, months 4 to 1024%66%

    Source: Wing RR, Jeffery RW, Journal of Consulting and Clinical Psychology 1999 (166 participants) (checked on October 7, 2026)

    Incentives can help in the short term too. In a 2008 trial, adults with obesity who had a chance of daily lottery prizes or put their own money into a “deposit contract” lost about 13 to 14 pounds in 16 weeks, compared with about 4 pounds with monthly weigh-ins alone. But the loss was not fully sustained after the incentives ended: by seven months the differences from the control group were no longer statistically significant. So think of rewards as a starter, not the engine. Non-food rewards for milestones, like new walking shoes or a class, are a simple version anyone can use.

    How to choose your strategies

    What motivation can’t do

    Motivation can’t override biology. After weight loss the body tends to push back, as our maintenance guide explains, and some medical conditions and medicines make weight harder to change. Needing more help is not a lack of willpower. If you have tried steadily and the scale won’t move, talk with a clinician about the full range of options, from programs to medical care; our Find My Options tool lays them out. And if thinking about your body brings up shame, our page on body image is a kind place to start.

  • 15 Best High-Protein Breakfasts Under 400 Calories

    15 Best High-Protein Breakfasts Under 400 Calories

    In short: A high-protein breakfast that helps with weight loss gives you about 20 to 35 grams of protein, some fiber and plenty of food on the plate for under 400 calories. Our top three are a chickpea shakshuka (21 g protein, 9 g fiber, 359 calories, for people who like a savory, warm plate), a Greek yogurt berry parfait (21 g protein in just 241 calories, a no-cook choice) and peanut butter protein oatmeal (25 g protein, 8.5 g fiber, for oatmeal lovers). All 15 recipes are our own, and every number comes from USDA nutrition data.

    This list is about one meal: breakfast. If you want to eat more protein across the whole day, our guide to the high-protein diet covers how much, from which foods and what the research says about weight loss. Here you get 15 breakfasts, each 241 to 374 calories with 21 to 36 grams of protein, built and calculated from the USDA’s FoodData Central database. We did not test them in a lab or kitchen; we did the math so you can check it. There are eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, smoked salmon and turkey sausage, savory and sweet, with dairy-free and no-cook options.

    Why protein at breakfast helps

    Protein is the most filling of the three macronutrients, and breakfast is the meal where many of us eat the least of it. A cereal-and-juice morning often has 10 grams or less. Researchers at the University of Missouri have studied what happens when that changes. In one trial, 20 young women who usually skipped breakfast ate either a 350-calorie cereal breakfast with 13 grams of protein, a 350-calorie egg-and-beef breakfast with 35 grams, or nothing, for six days at a time. Both breakfasts reduced hunger compared with skipping, but the higher-protein one increased fullness more and, unlike the cereal breakfast, reduced evening snacking on high-fat foods compared with skipping. Total calories for the day did not differ between the breakfasts.

    A follow-up ran for 12 weeks in 57 young people with overweight or obesity who skipped breakfast. Compared with continuing to skip, the 35-gram protein breakfast prevented body-fat gain and was linked with eating less over the day and feeling less hungry. When the researchers compared the high-protein and normal-protein breakfasts directly, though, they found no differences. So the honest takeaway is modest: a protein-rich breakfast can help with fullness and may make the rest of the day easier, but it is one helpful habit, not a shortcut. A broader research review suggested about 25 to 30 grams of protein per meal as a useful target.

    The breakfast trials at a glance

    Checked on October 7, 2026

    The 15 best high-protein breakfasts under 400 calories

    How we ordered them: every breakfast had to stay at or under 400 calories and reach at least 20 grams of protein. Following our foods method (fullness and energy density first, then protein and fiber, then calories), the eight recipes with at least 5 grams of fiber come first, ordered by energy density: calories per gram of food, where lower means more food for the calories. The seven with less fiber follow in the same order. That’s why a 237-calorie cottage cheese bowl sits at number 9: it is very light, but it has 4 grams of fiber. Sugar listed is total sugar, almost all from fruit, milk and vegetables; no recipe uses added sugar, syrup or juice.

    Our 15 high-protein breakfasts, ranked

    1. 1. Chickpea shakshuka

      Best for A warm, savory plate with lots of volume

      • 359 kcal
      • 20.9 g protein
      • 9.4 g fiber
      • 0.69 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback The least protein on the list; takes about 20 minutes

    2. 2. Greek yogurt berry parfait

      Best for A no-cook, sweet breakfast

      • 241 kcal
      • 21.0 g protein
      • 7.2 g fiber
      • 0.76 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Contains milk and tree nuts; 16 g natural sugar

    3. 3. Peanut butter protein oatmeal

      Best for Oatmeal lovers who want it to last

      • 366 kcal
      • 24.7 g protein
      • 8.5 g fiber
      • 0.83 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Contains peanuts and milk; measure the peanut butter

    4. 4. Greek yogurt overnight oats

      Best for Make-ahead mornings

      • 369 kcal
      • 28.3 g protein
      • 8.6 g fiber
      • 0.88 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Needs to soak overnight; 19 g natural sugar

    5. 5. Tofu scramble tacos (dairy-free)

      Best for Plant-based and dairy-free eaters

      • 371 kcal
      • 26.9 g protein
      • 9.2 g fiber
      • 1.09 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Contains soy; one of the higher-calorie options

    6. 6. Black bean breakfast burrito

      Best for A breakfast you can eat on the go

      • 346 kcal
      • 25.9 g protein
      • 9.2 g fiber
      • 1.23 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Highest sodium here (about 872 mg) from the tortilla, salsa and cheese

    7. 7. Grab-and-go protein box

      Best for No-cook mornings with eggs boiled ahead

      • 374 kcal
      • 22.4 g protein
      • 5.1 g fiber
      • 1.29 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback The highest-calorie recipe; contains eggs, milk and tree nuts

    8. 8. Edamame toast with poached eggs

      Best for A fresh take on avocado toast

      • 317 kcal
      • 25.8 g protein
      • 6.0 g fiber
      • 1.52 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback A smaller plate for the calories; contains soy, eggs and wheat

    9. 9. Savory cottage cheese bowl

      Best for The lightest breakfast on the list

      • 237 kcal
      • 26.6 g protein
      • 4.0 g fiber
      • 0.59 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback About 842 mg sodium; a no-salt-added cottage cheese cuts most of it

    10. 10. Egg-white frittata muffins with chicken sausage

      Best for Meal prep for the week

      • 315 kcal
      • 36.0 g protein
      • 3.4 g fiber
      • 0.77 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Low in fiber; bake and chill ahead

    11. 11. Veggie egg scramble with toast

      Best for A classic diner-style breakfast at home

      • 349 kcal
      • 29.2 g protein
      • 4.5 g fiber
      • 0.97 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Uses two whole eggs plus whites; a little under 5 g fiber

    12. 12. Smoked salmon toast

      Best for A weekend brunch feel

      • 293 kcal
      • 27.7 g protein
      • 4.6 g fiber
      • 0.98 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback About 708 mg sodium; smoked fish isn't advised in pregnancy

    13. 13. Tempeh breakfast hash (dairy-free)

      Best for A hearty plant-based skillet

      • 326 kcal
      • 23.6 g protein
      • 4.7+ g fiber
      • 1.01 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback USDA lists no fiber value for tempeh, so the true fiber is higher

    14. 14. Cottage cheese oat pancakes

      Best for Pancake cravings

      • 336 kcal
      • 27.9 g protein
      • 4.2 g fiber
      • 1.11 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback Needs a blender; about 587 mg sodium

    15. 15. Turkey sausage and egg English muffin

      Best for Fans of the drive-through sandwich

      • 330 kcal
      • 24.5 g protein
      • 2.6 g fiber
      • 1.66 kcal per gram

      Maker-stated specs

      Price Grocery staples (checked Oct 7, 2026)

      Drawback The lowest fiber and highest energy density here; add fruit on the side

    All 15 breakfasts side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Chickpea shakshukaA warm, savory plate with lots of volume359 kcal; 20.9 g protein; 9.4 g fiber; 0.69 kcal per gramGrocery staplesOct 7, 2026
    2Greek yogurt berry parfaitA no-cook, sweet breakfast241 kcal; 21.0 g protein; 7.2 g fiber; 0.76 kcal per gramGrocery staplesOct 7, 2026
    3Peanut butter protein oatmealOatmeal lovers who want it to last366 kcal; 24.7 g protein; 8.5 g fiber; 0.83 kcal per gramGrocery staplesOct 7, 2026
    4Greek yogurt overnight oatsMake-ahead mornings369 kcal; 28.3 g protein; 8.6 g fiber; 0.88 kcal per gramGrocery staplesOct 7, 2026
    5Tofu scramble tacos (dairy-free)Plant-based and dairy-free eaters371 kcal; 26.9 g protein; 9.2 g fiber; 1.09 kcal per gramGrocery staplesOct 7, 2026
    6Black bean breakfast burritoA breakfast you can eat on the go346 kcal; 25.9 g protein; 9.2 g fiber; 1.23 kcal per gramGrocery staplesOct 7, 2026
    7Grab-and-go protein boxNo-cook mornings with eggs boiled ahead374 kcal; 22.4 g protein; 5.1 g fiber; 1.29 kcal per gramGrocery staplesOct 7, 2026
    8Edamame toast with poached eggsA fresh take on avocado toast317 kcal; 25.8 g protein; 6.0 g fiber; 1.52 kcal per gramGrocery staplesOct 7, 2026
    9Savory cottage cheese bowlThe lightest breakfast on the list237 kcal; 26.6 g protein; 4.0 g fiber; 0.59 kcal per gramGrocery staplesOct 7, 2026
    10Egg-white frittata muffins with chicken sausageMeal prep for the week315 kcal; 36.0 g protein; 3.4 g fiber; 0.77 kcal per gramGrocery staplesOct 7, 2026
    11Veggie egg scramble with toastA classic diner-style breakfast at home349 kcal; 29.2 g protein; 4.5 g fiber; 0.97 kcal per gramGrocery staplesOct 7, 2026
    12Smoked salmon toastA weekend brunch feel293 kcal; 27.7 g protein; 4.6 g fiber; 0.98 kcal per gramGrocery staplesOct 7, 2026
    13Tempeh breakfast hash (dairy-free)A hearty plant-based skillet326 kcal; 23.6 g protein; 4.7+ g fiber; 1.01 kcal per gramGrocery staplesOct 7, 2026
    14Cottage cheese oat pancakesPancake cravings336 kcal; 27.9 g protein; 4.2 g fiber; 1.11 kcal per gramGrocery staplesOct 7, 2026
    15Turkey sausage and egg English muffinFans of the drive-through sandwich330 kcal; 24.5 g protein; 2.6 g fiber; 1.66 kcal per gramGrocery staplesOct 7, 2026
    Protein and fiber per breakfast (USDA data)Values in g
    Protein and fiber per breakfast (USDA data)
    ItemProteinFiber
    Chickpea shakshuka20.9 g9.4 g
    Berry parfait21 g7.2 g
    PB protein oatmeal24.7 g8.5 g
    Overnight oats28.3 g8.6 g
    Tofu scramble tacos26.9 g9.2 g
    Black bean burrito25.9 g9.2 g
    Grab-and-go box22.4 g5.1 g
    Edamame toast25.8 g6 g
    Cottage cheese bowl26.6 g4 g
    Frittata muffins36 g3.4 g
    Veggie egg scramble29.2 g4.5 g
    Smoked salmon toast27.7 g4.6 g
    Tempeh hash23.6 g4.7 g
    Cottage cheese pancakes27.9 g4.2 g
    Turkey sausage muffin24.5 g2.6 g

    One serving of each recipe as written below. Tempeh fiber is a minimum because USDA lists no fiber value for tempeh.

    Source: USDA FoodData Central (SR Legacy); InstaTuck calculation from the grams in each recipe (checked on October 7, 2026)

    Calories per breakfastValues in kcal
    Calories per breakfast
    ItemValue
    Cottage cheese bowl237 kcal
    Berry parfait241 kcal
    Smoked salmon toast293 kcal
    Frittata muffins315 kcal
    Edamame toast317 kcal
    Tempeh hash326 kcal
    Turkey sausage muffin330 kcal
    Cottage cheese pancakes336 kcal
    Black bean burrito346 kcal
    Veggie egg scramble349 kcal
    Chickpea shakshuka359 kcal
    PB protein oatmeal366 kcal
    Overnight oats369 kcal
    Tofu scramble tacos371 kcal
    Grab-and-go box374 kcal

    All 15 land between 237 and 374 calories, the size of a light meal.

    Source: USDA FoodData Central (SR Legacy); InstaTuck calculation (checked on October 7, 2026)

    The recipes

    Each recipe makes one serving. “Greek yogurt” means plain nonfat Greek yogurt, “milk” means fat-free (skim) milk and “bread” means commercial whole-wheat bread. Herbs, spices, lemon juice, black pepper and a light mist of cooking spray are not counted. Swap in your own brands and the numbers will shift a little; the label on your package is the final word.

    1. Chickpea shakshuka

    Soften 1/4 cup (40 g) chopped onion and 1/2 cup (74 g) chopped red bell pepper in 1 teaspoon (4.5 g) olive oil. Add 1 cup (240 g) no-salt-added canned tomatoes, 41 g (about 1.5 ounces) drained canned chickpeas, cumin and paprika, and simmer until thick. Make two wells, crack in 2 large eggs, cover and cook until the whites and yolks are firm, then top with about 2 tablespoons (17 g) crumbled feta. It’s the biggest plate on the list (517 g) for 359 calories, with 20.9 g protein and 9.4 g fiber.

    2. Greek yogurt berry parfait

    Layer 1 container (170 g) Greek yogurt with 1/2 cup (62 g) raspberries and 1/2 cup (74 g) blueberries, and finish with 2 tablespoons (11.5 g) sliced almonds. No cooking needed: 21 g protein with 7.2 g fiber for 241 calories. Raspberries carry most of the fiber; frozen berries thawed overnight work too.

    3. Peanut butter protein oatmeal

    Cook 1/2 cup (40.5 g) rolled oats in 1 cup (245 g) milk. Off the heat, stir in 1/2 container (85 g) Greek yogurt and 1/2 tablespoon (8 g) peanut butter, then top with 1/2 cup (62 g) raspberries. Cooking the oats in milk and stirring in yogurt takes a 150-calorie bowl of oats to 24.7 g protein and 8.5 g fiber for 366 calories. Peanut butter is calorie-dense, so level the spoon.

    4. Greek yogurt overnight oats

    In a jar, stir together 1/2 cup (40.5 g) rolled oats, 1 container (170 g) Greek yogurt, 1/2 cup (122.5 g) milk and 1/4 ounce (7 g) chia seeds. Top with 1/2 cup (77.5 g) frozen blueberries, close the lid and refrigerate overnight. In the morning it’s thick, cold and ready: 28.3 g protein and 8.6 g fiber for 369 calories. Our meal-prep containers list covers containers that make this easy.

    5. Tofu scramble tacos (dairy-free)

    Crumble 1/2 cup (126 g) firm tofu into a pan with 1 teaspoon (4.5 g) olive oil, 2 tablespoons (20 g) chopped onion and 1/2 cup (74 g) chopped red pepper. Season with turmeric, garlic powder and black pepper, wilt in 1 cup (30 g) spinach, and spoon into 2 warm corn tortillas (48 g) with 2 tablespoons (36 g) salsa. Firm tofu made with calcium sulfate has 17 g protein per 100 g. Total: 26.9 g protein, 9.2 g fiber, 371 calories, no dairy or eggs.

    6. Black bean breakfast burrito

    Scramble 1 large egg with 2 large egg whites (66 g) until firm. Fill a whole-wheat tortilla (41 g) with the eggs, 1/4 cup (60 g) rinsed low-sodium black beans, 1/2 cup (15 g) spinach, 1/2 ounce (14 g) reduced-fat cheddar and 2 tablespoons (36 g) salsa, then roll it up. 25.9 g protein, 9.2 g fiber, 346 calories. Sodium is the highest here (about 872 mg); a lower-sodium tortilla or salsa brings it down.

    7. Grab-and-go protein box

    Pack 2 hard-boiled large eggs, 1 part-skim mozzarella string cheese (1 ounce, 28 g), 1 small apple (149 g) and 10 almonds (12 g). Boil a batch of eggs on Sunday and this is a no-cook breakfast all week. 22.4 g protein, 5.1 g fiber, 374 calories. FoodSafety.gov says hard-cooked eggs keep for 1 week in the refrigerator.

    8. Edamame toast with poached eggs

    Mash 1/2 cup (77.5 g) cooked shelled edamame with lemon juice, chili flakes and a pinch of salt, spread it on 1 slice (32 g) toasted whole-wheat bread, and top with 2 poached large eggs, cooked until firm. Edamame gives the green, creamy look of avocado toast with 11.9 g protein per 100 g. 25.8 g protein, 6 g fiber, 317 calories.

    9. Savory cottage cheese bowl

    Spoon 3/4 cup (170 g) low-fat (1%) cottage cheese into a bowl with 1 cup (149 g) halved cherry tomatoes and 1/2 cup (52 g) cucumber slices. Add black pepper, dill or an everything-bagel seasoning, with 1 slice (32 g) whole-wheat toast on the side. It’s the lightest breakfast here (237 calories, 0.59 calories per gram) with 26.6 g protein. Regular cottage cheese is salty: USDA lists 406 mg sodium per 100 g, against 13 mg for the no-salt-added kind.

    10. Egg-white frittata muffins with chicken sausage

    Per serving, whisk 5 large egg whites (165 g) with 1 large egg, then add 1 ounce (28 g) chopped lower-sodium chicken sausage, 1 cup (30 g) spinach, 1/4 cup (37 g) red pepper, 1 tablespoon (10 g) onion and 1/2 ounce (14 g) reduced-fat cheddar. Pour into 3 greased muffin cups and bake at 350 °F until set and 160 °F in the center. Serve with 1/2 cup (74 g) blueberries. The most protein on the list (36 g) for 315 calories. Multiply by four for the week; FoodSafety.gov lists 3 to 4 days in the fridge for baked egg dishes, or 2 to 3 months in the freezer.

    11. Veggie egg scramble with toast

    Sauté 2 tablespoons (20 g) onion and 1/2 cup (74 g) red pepper in 1 teaspoon (4.5 g) olive oil, wilt 1 cup (30 g) spinach, then scramble in 2 large eggs and 3 large egg whites (99 g) until firm. Serve with 1 slice (32 g) whole-wheat toast. Mixing whole eggs with whites keeps the yolk flavor and adds protein without many calories (egg white has 52 calories per 100 g, whole egg 143). 29.2 g protein, 4.5 g fiber, 349 calories.

    12. Smoked salmon toast

    Stir dill and lemon into 1/2 container (85 g) Greek yogurt and spread it on 2 slices (64 g) toasted whole-wheat bread. Top with 2 ounces (57 g) smoked salmon, 1/2 cup (52 g) cucumber slices and 2 tomato slices (40 g); capers optional. 27.7 g protein, 4.6 g fiber, 293 calories. We used USDA’s regular smoked salmon (672 mg sodium per 100 g); lox-style salmon is far saltier (2,000 mg per 100 g).

    13. Tempeh breakfast hash (dairy-free)

    Dice 1/2 cup (75 g) potato and cook it in 1 teaspoon (4.5 g) olive oil until golden. Add 100 g (about 3.5 ounces) cubed tempeh, 1/4 cup (40 g) onion and 1/2 cup (74 g) red pepper, cook until the tempeh is browned and hot, and fold in 1 cup (30 g) spinach. Season with smoked paprika. 23.6 g protein and 326 calories. USDA’s tempeh entry has no fiber value, so the 4.7 g we list counts only the vegetables; the real total is higher.

    14. Cottage cheese oat pancakes

    Blend 1/2 cup (113 g) low-fat cottage cheese, 1 large egg, 1 large egg white (33 g), 1/3 cup (27 g) rolled oats, cinnamon and a little baking powder until smooth. Cook 3 small pancakes in a pan with 1 teaspoon (4.5 g) oil until set in the middle, and top with 1/2 cup (76 g) strawberry halves. 27.9 g protein, 4.2 g fiber, 336 calories.

    15. Turkey sausage and egg English muffin

    Cook a 2-ounce (57 g) turkey sausage patty to 165 °F and fry 1 large egg until firm. Stack them on a toasted whole-grain English muffin (57 g) with 1/2 cup (15 g) spinach and a tomato slice. 24.5 g protein and 330 calories, but only 2.6 g fiber, so add a piece of fruit or a handful of berries if you can. It’s last on our list because it’s the most calorie-dense, not because it’s a bad choice.

    Build your own high-protein breakfast

    The breakfast formula

    1. Pick a protein anchorEggs or egg whites, Greek yogurt, cottage cheese, tofu, tempeh, edamame, fish or lean sausage: enough for about 20 to 30 g protein.
    2. Add fiberOats, beans, chickpeas, berries, whole-grain bread or tortillas, or a big handful of vegetables.
    3. Add volumeVegetables, fruit, tomatoes and greens make the plate bigger without many calories.
    4. Keep the rich extras smallOil, cheese, nut butter and nuts by the teaspoon or tablespoon.
    5. Check the totalAim for about 250 to 400 calories, the size of a light meal.

    How much protein you need over a day depends on your size, age and activity; our protein calculator gives an estimate, and the macro calculator shows how it fits with carbs and fat. A bigger breakfast helps most when it replaces something less filling, such as a pastry, rather than adding to what you already eat, because weight loss still comes down to a calorie deficit. The calorie calculator estimates your daily needs. Portions are easier to get right with a kitchen scale for the first couple of weeks.

    • Short on time? The parfait, overnight oats, protein box and cottage cheese bowl need no cooking in the morning.
    • Prefer to drink breakfast? Our high-protein smoothies use the same approach in a glass, and our best protein powders list covers certified powders if you want an extra scoop.
    • Not hungry in the morning? That’s fine. Breakfast isn’t required for weight loss; if you prefer a later first meal, our intermittent fasting guide explains that approach, and any of these recipes works as a lunch.
    • Batch it. Frittata muffins, boiled eggs, overnight oats and burritos all keep in the fridge for several days.

    What a high-protein breakfast can’t do

    No breakfast burns fat by itself, and protein is not magic. In the 12-week trial, the high-protein breakfast beat skipping breakfast, but it did not clearly beat a normal-protein breakfast of the same calories. What these recipes offer is a filling start that makes the rest of the day easier to manage. If you don’t feel full after a breakfast like these, try a recipe with more volume (the shakshuka, cottage cheese bowl or parfait), or look at our most filling foods and healthy snacks guide. More on eating well is in the nutrition hub.

    If you take a GLP-1 medicine and have a small appetite, a compact protein breakfast such as the frittata muffins or the parfait can make your protein target easier to reach and help protect muscle; our GLP-1 diet guide has more, and strength training is the other half of keeping muscle.

    Food safety and allergies

    FoodSafety.gov says to cook eggs until the yolk and white are firm, to cook egg dishes such as frittatas to 160 °F, poultry sausage to 165 °F and other sausage to 160 °F, and to reheat leftovers to 165 °F. Every recipe here contains at least one of the nine major food allergens the FDA names: milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans and sesame. The tofu tacos (on corn tortillas) and the tempeh hash avoid milk, eggs and wheat but are soy-based. Swaps are easy: oats or berries for almonds, corn tortillas for wheat, and egg-free recipes for egg ones. Check package labels too, since bread, tortillas and sausages can contain several allergens.

  • 10 Best Exercise Bikes for Home Weight Loss (2026): Researched Picks

    10 Best Exercise Bikes for Home Weight Loss (2026): Researched Picks

    In short: For most homes, our top researched pick is the Schwinn IC4 Indoor Cycling Bike ($799 to $999): a 330 lb user limit, 100 magnetic resistance levels, a 10-year frame warranty and no required subscription. If your knees, hips or back prefer a seat with a backrest, the Schwinn 230 Recumbent Bike ($499 to $599) offers 16 levels and a 300 lb limit, and if you need a higher limit in a recumbent, the Sunny Health & Fitness SF-RB424002 ($500) states 350 lb. Specs and prices are maker-stated and were checked on October 7, 2026.

    An exercise bike is one of the easiest ways to get regular cardio at home, whatever the weather, at an effort you set yourself. Our exercise hub explains how cardio and strength work fit together for weight loss; this page is the dated shortlist of bikes. We research; we don’t test, and we have not ridden these bikes ourselves. The list mixes upright spin bikes, recumbents, air bikes and connected bikes, because the right one depends on your body and your budget.

    The picks

    On October 7, 2026 we searched the U.S. Consumer Product Safety Commission (CPSC) recalls for every brand on this list: Schwinn, Sunny Health & Fitness, Concept2, Merach, Peloton, Keiser and Echelon. Peloton has had three bike recalls since 2020, all on older models and all with a free fix (details in the safety section); the Cross Training Bike listed here is a newer series that those notices do not name. We found no exercise-bike recall for the other brands. Specs come from each maker’s own product page on the same day.

    10 exercise bikes, researched

    1. 1. Schwinn IC4 Indoor Cycling Bike

      Best for Most people: upright cycling with or without an app

      • 330 lb max user weight
      • riders 5 ft 1 in to 6 ft 4 in
      • 100 magnetic resistance levels
      • 10-year frame, 3-year parts warranty

      Maker-stated specs

      Price $799 to $999 (checked Oct 7, 2026)

      Drawback The widest footprint of the upright bikes (30.7 in) and 113.6 lb to move

    2. 2. Schwinn 230 Recumbent Bike

      Best for Knees, hips or back that prefer a backrest

      • 300 lb max user weight
      • 16 magnetic levels and 13 programs
      • 64 x 27.7 in
      • 10-year frame warranty

      Maker-stated specs

      Price $499 to $599 (checked Oct 7, 2026)

      Drawback The longest footprint on the list (64 in); labor is covered for 90 days

    3. 3. Sunny Health & Fitness Smart Magnetic Heavy Duty Recumbent Bike (SF-RB424002)

      Best for A recumbent with a higher weight limit

      • 350 lb max user weight
      • 15 magnetic levels
      • 53.7 x 24.8 in, 86.4 lb

      Maker-stated specs

      Price $500 (checked Oct 7, 2026)

      Drawback Parts other than the frame are covered for 180 days

    4. 4. Concept2 BikeErg

      Best for A small footprint and hard intervals

      • 350 lb max user weight
      • air resistance with damper
      • 48 x 24 in, 68 lb
      • runs on 2 D-cell batteries

      Maker-stated specs

      Price $1,100 (checked Oct 7, 2026)

      Drawback Costs more than the other upright bikes here, and there are no built-in classes

    5. 5. Merach S36 Magnetic Resistance Bike

      Best for A tight budget with a high weight limit

      • 330 lb max user weight
      • riders 4 ft 8 in to 6 ft 4 in
      • stepless magnetic resistance, 18 lb flywheel
      • 44.9 x 20.5 in

      Maker-stated specs

      Price $259 to $399 (checked Oct 7, 2026)

      Drawback A 2-year warranty, shorter than the frame warranties of the Schwinn and Sunny bikes

    6. 6. Sunny Health & Fitness Active 100 Smart Magnetic Cycling Bike (SF-B124066)

      Best for Small rooms and starter budgets

      • 265 lb max user weight
      • inseam 28 to 35.8 in
      • stepless magnetic resistance, 18 lb flywheel
      • 42.5 x 22.4 in

      Maker-stated specs

      Price $300 (checked Oct 7, 2026)

      Drawback The lowest weight limit on this list

    7. 7. Schwinn AirDyne AD6

      Best for Arms and legs together on an air bike

      • 300 lb max user weight
      • fan resistance that rises with effort
      • 49.7 x 25.7 in, 115 lb
      • 10-year frame warranty

      Maker-stated specs

      Price $699 to $899 (checked Oct 7, 2026)

      Drawback Heavy, and labor is covered for 6 months

    8. 8. Peloton Cross Training Bike

      Best for Live and on-demand classes on a big screen

      • 297 lb max user weight
      • riders 4 ft 11 in to 6 ft 5 in
      • 21.5 in touchscreen
      • 54 x 23 in, 129 lb

      Maker-stated specs

      Price $1,695 plus $44 a month membership (checked Oct 7, 2026)

      Drawback The membership adds about $528 a year, and the brand has had seat-post recalls on older bikes

    9. 9. Keiser M3i Indoor Bike

      Best for Tall or heavier riders who want a studio-grade bike

      • 350 lb max user weight
      • riders 4 ft 10 in to 7 ft
      • magnetic resistance
      • 51 x 26 in, 92 lb

      Maker-stated specs

      Price $2,985 (checked Oct 7, 2026)

      Drawback The most expensive pick, and the maker page doesn't state the warranty

    10. 10. Echelon Connect EX-5

      Best for Class fans who want a lower bike price than Peloton

      • 300 lb max user weight
      • 32 resistance levels
      • 58 x 20 in, 106 lb

      Maker-stated specs

      Price $800 to $1,500 plus $39.99 a month membership (checked Oct 7, 2026)

      Drawback Membership is required, the 4-year warranty depends on it, and returns cost $175 plus 10%

    All 10 picks compared

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1Schwinn IC4 Indoor Cycling BikeMost people: upright cycling with or without an app330 lb max user weight; riders 5 ft 1 in to 6 ft 4 in; 100 magnetic resistance levels; 10-year frame, 3-year parts warranty$799 to $999Oct 7, 2026
    2Schwinn 230 Recumbent BikeKnees, hips or back that prefer a backrest300 lb max user weight; 16 magnetic levels and 13 programs; 64 x 27.7 in; 10-year frame warranty$499 to $599Oct 7, 2026
    3Sunny Health & Fitness Smart Magnetic Heavy Duty Recumbent Bike (SF-RB424002)A recumbent with a higher weight limit350 lb max user weight; 15 magnetic levels; 53.7 x 24.8 in, 86.4 lb$500Oct 7, 2026
    4Concept2 BikeErgA small footprint and hard intervals350 lb max user weight; air resistance with damper; 48 x 24 in, 68 lb; runs on 2 D-cell batteries$1,100Oct 7, 2026
    5Merach S36 Magnetic Resistance BikeA tight budget with a high weight limit330 lb max user weight; riders 4 ft 8 in to 6 ft 4 in; stepless magnetic resistance, 18 lb flywheel; 44.9 x 20.5 in$259 to $399Oct 7, 2026
    6Sunny Health & Fitness Active 100 Smart Magnetic Cycling Bike (SF-B124066)Small rooms and starter budgets265 lb max user weight; inseam 28 to 35.8 in; stepless magnetic resistance, 18 lb flywheel; 42.5 x 22.4 in$300Oct 7, 2026
    7Schwinn AirDyne AD6Arms and legs together on an air bike300 lb max user weight; fan resistance that rises with effort; 49.7 x 25.7 in, 115 lb; 10-year frame warranty$699 to $899Oct 7, 2026
    8Peloton Cross Training BikeLive and on-demand classes on a big screen297 lb max user weight; riders 4 ft 11 in to 6 ft 5 in; 21.5 in touchscreen; 54 x 23 in, 129 lb$1,695 plus $44 a month membershipOct 7, 2026
    9Keiser M3i Indoor BikeTall or heavier riders who want a studio-grade bike350 lb max user weight; riders 4 ft 10 in to 7 ft; magnetic resistance; 51 x 26 in, 92 lb$2,985Oct 7, 2026
    10Echelon Connect EX-5Class fans who want a lower bike price than Peloton300 lb max user weight; 32 resistance levels; 58 x 20 in, 106 lb$800 to $1,500 plus $39.99 a month membershipOct 7, 2026

    Why these picks, and in this order

    Our gear lists put safety first, then fit for the use case, then maker-stated specs against price, then warranty and returns, then data privacy for connected bikes. Ongoing costs count as part of the price, so a bike that needs a paid membership to work fully drops below one that doesn’t.

    • Schwinn IC4 (1). It has a 330 lb limit, 100 resistance levels, a 10-year frame and 3-year parts warranty and a 30-day return window, and it works with free or paid apps of your choice. Schwinn’s own JRNY app is optional at $11.99 a month or $99 a year after a free trial.
    • Schwinn 230 Recumbent (2). A recumbent puts you in a reclined seat with a backrest, so your back is supported while you pedal, which can suit people who find an upright saddle uncomfortable. This one has the same 10-year frame warranty and a 30-day return window at a lower price.
    • Sunny SF-RB424002 (3). The only recumbent here that states a 350 lb limit, at about $500 with a 30-day money-back policy.
    • Concept2 BikeErg (4). It has a 350 lb limit, one of the smallest footprints (48 x 24 in) and air resistance that rises the harder you pedal, which suits short, hard intervals. It needs no outlet.
    • Merach S36 (5) and Sunny Active 100 (6). Both cost about $260 to $300 and take up less than 7 square feet. The Merach states the higher limit (330 lb against 265 lb); the Sunny states the longer frame warranty (3 years).
    • Schwinn AirDyne AD6 (7). Moving handles work your arms as well as your legs, and the fan sets the effort. It is the pick for full-body air-bike workouts.
    • Peloton (8), Keiser M3i (9) and Echelon EX-5 (10). Each suits a narrower need: guided classes (Peloton, Echelon) or a studio-grade bike with the widest rider height range (Keiser, 4 ft 10 in to 7 ft). Memberships, a missing warranty statement or return fees put them lower on our list.

    How much floor space each bike needs

    We multiplied each maker’s stated length by its width to show the floor area the bike itself covers. Leave room around it to get on and off: Concept2, for example, asks for a 60 x 48 inch space for its 48 x 24 inch BikeErg.

    Footprint of each bike (length x width)Values in sq ft
    Footprint of each bike (length x width)
    ItemValue
    Merach S366.4 sq ft
    Sunny Active 1006.6 sq ft
    Concept2 BikeErg8 sq ft
    Echelon EX-58.1 sq ft
    Peloton Cross Training Bike8.6 sq ft
    Schwinn AirDyne AD68.9 sq ft
    Sunny SF-RB4240029.2 sq ft
    Keiser M3i9.2 sq ft
    Schwinn IC411.6 sq ft
    Schwinn 230 Recumbent12.3 sq ft

    Square feet = maker-stated length x width in inches, divided by 144, rounded to one decimal. Clearance space is extra.

    Source: Maker product pages (Merach, Sunny Health & Fitness, Concept2, Echelon, Peloton, Schwinn, Keiser) (checked on October 7, 2026)

    Monthly app or membership costValues in USD
    Monthly app or membership cost
    ItemValue
    Peloton All-Access (needed for classes)$44 USD
    Echelon Premier (required)$39.99 USD
    Schwinn JRNY (optional)$11.99 USD

    Echelon also sells Premier at $399.99 a year; JRNY is $99 a year. The other bikes on this list need no paid app.

    Source: Peloton, Echelon and Schwinn product pages (checked on October 7, 2026)

    Over two years, a $44 monthly membership adds about $1,056 to the Peloton’s price, and Echelon’s monthly plan adds about $960 (or $699.99 if you prepay two years). That doesn’t make them bad picks, but it is worth counting. The Peloton Bike+ ($2,695) adds a 23.8-inch screen and an auto-resistance option, with the same rider limits.

    How hard a bike workout is, and what that means for weight loss

    The 2024 Adult Compendium of Physical Activities rates stationary cycling by power output. Easy pedaling at 25 to 30 watts is rated 3.5 METs, about what a slow walk takes, while a moderate-to-vigorous 90 to 100 watts is 6.0 METs and a spin class is 9.0 METs. That range is why one bike can serve a beginner and a seasoned rider: you set the effort.

    Stationary cycling effort, in METsValues in METs
    Stationary cycling effort, in METs
    ItemValue
    25 to 30 watts, very light to light3.5 METs
    50 watts, light4 METs
    Arms only, air bike, 40 rpm4.3 METs
    60 watts, light to moderate5 METs
    90 to 100 watts, moderate to vigorous6 METs
    126 to 150 watts8 METs
    Spin bike class9 METs
    200 to 229 watts, vigorous10.8 METs

    1 MET is the energy you use sitting at rest. Many bikes show watts on the console, so you can match your ride to a row.

    Source: 2024 Adult Compendium of Physical Activities (codes 01210, 01214, 02119, 01216, 01220, 01228, 01270, 01236) (checked on October 7, 2026)

    To turn a ride into calories for your body weight, use our calories burned calculator. For weight loss, the bike works best with a modest calorie deficit and strength training at least 2 days a week, on top of the 150 to 300 minutes of moderate activity the Physical Activity Guidelines suggest. Our cardio vs strength training comparison explains what each one adds.

    A simple first month on the bike

    1. Week 1Three rides of 15 to 20 minutes at an easy effort you could talk through.
    2. Week 2Four rides of 20 minutes; add a few one-minute pushes at a harder level.
    3. Week 3Four rides of 25 to 30 minutes; one can be longer and steady.
    4. Week 4Mix steady rides with one interval session, and keep two strength days.

    How to choose between them

    1. Weight limit and height range first. Pick a bike whose maker-stated limit comfortably exceeds your weight: 265 lb (Sunny Active 100) to 350 lb (Sunny SF-RB424002, Concept2, Keiser). Check the height or inseam range too; Keiser states the widest (4 ft 10 in to 7 ft).
    2. Upright, recumbent or air. Upright and spin bikes are compact and suit intervals. Recumbents support your back in a reclined seat. Air bikes get harder the faster you go, and the AirDyne adds your arms.
    3. Floor space. Measure the room against the chart above, plus space to step on and off.
    4. Total cost. Add any membership for two or three years to the bike price before you compare.
    5. Warranty and returns. Schwinn states 10-year frames and 30-day returns (less shipping); Concept2 states a 30-day money-back policy; Keiser and Peloton state 30-day returns; Echelon allows 60 days but charges $175 freight and a 10% restocking fee.

    Short on space or want to move during the workday? Our list of under-desk bikes and ellipticals covers compact pedalers, and the best walking pads list covers desk walking. For more ideas, see the best low-impact workouts and the best exercises for weight loss.

    Safety: recalls and setup

    Peloton is the one brand on this list with recent bike recalls. Each was fixed with a free part, and none names the Cross Training Bike we list:

    • PR70P clip-in pedals (October 15, 2020): about 27,000 bikes sold from July 2013 to May 2016; 120 reports of pedals breaking, 16 leg injuries. Free replacement pedals.
    • Original Series Bike, model PL01 (May 11, 2023): about 2.2 million bikes sold from January 2018 to May 2023; the seat post could break during use. 35 reports, including 13 injuries. Free replacement seat post.
    • Original Series Bike+, model PL02 with serial numbers starting with “T” (November 6, 2025): about 833,000 bikes sold from January 2020 to April 2025; the seat post could break. Three reports, two with injuries from falls. Free replacement seat post.

    Peloton seat-post recalls in numbers

    • 2.2 millionOriginal Series Bikes (PL01) recalled in May 2023CPSC
    • 833,000Original Series Bike+ units (PL02) recalled in November 2025CPSC
    • 13injuries reported with the PL01 seat post, including a fractured wristCPSC

    Checked on October 7, 2026

    If you buy a used Peloton, look up its model and serial number on the CPSC notice and Peloton’s support site before you ride. We also left off the MYX bikes: in November 2022 the CPSC announced a recall of all MYX I, MYX II and MYX II Plus bikes after 864 reports of pedals loosening or detaching. For any bike, tighten the pedals as the manual says, check the seat post clamp, keep children away from the flywheel and pedals, and start at a light resistance.

    If you have a heart, lung or joint condition, or you have been inactive for a long time, ask your clinician how hard and how long to ride at first.

    Privacy on connected bikes

    Connected bikes and their apps can collect a lot about you. Peloton’s privacy policy, for example, lists fitness data (workouts, heart rate, calories), geolocation and physical characteristics among the data it collects, and says it may share data with advertising partners for interest-based ads. You can opt out through its “Do Not Sell/Share My Personal Information” link and turn off activity-based ads in your profile preferences. Read the policy for any app you sign up for, and switch off sharing you don’t want. The Concept2, Schwinn, Sunny, Merach and Keiser bikes have their own console displays, so an app account is optional.

    To log rides alongside steps, see our list of fitness trackers for weight loss, or browse the best workout apps for classes that run on a phone or tablet. A smart scale helps you watch weight trends over weeks rather than day to day. Our gear hub has the rest of our home equipment guides, and our guide to maintaining weight loss explains why a regular activity habit matters after the weight comes off.

    Sources and last checked

    Specifications, prices, memberships, warranties and return windows were read on each maker’s own pages on October 7, 2026: schwinnfitness.com (IC4, 230 Recumbent, AirDyne AD6), sunnyhealthfitness.com (SF-RB424002, SF-B124066), concept2.com (BikeErg), merachfit.com (S36), onepeloton.com (Cross Training Bike and Bike+), keiser.com (M3i) and echelonfit.com (Connect EX-5 and its returns policy). Recall checks were run on cpsc.gov the same day. The full list of references is below. Updated: first published October 2026.

  • 10 Best Intermittent Fasting Apps (2026)

    10 Best Intermittent Fasting Apps (2026)

    In short: A fasting app is a timer and a diary; the eating pattern does the work, and in trials it works about as well as plain calorie cutting. Simple and DoFasting rank first because they are the only apps on this list with published data on their own users’ weight, though both studies were run by the makers and were not trials. If you want a free tracker that logs fasts, weight and water with no account and no cross-app tracking, Easy Fast is our top pick among the plain trackers.

    This page compares apps. If you’re still deciding whether fasting suits you, or which schedule to try (16:8, 5:2, alternate-day), start with our intermittent fasting guide, which covers the eating pattern itself, the evidence and who should avoid it. We research; we don’t test. For each app we read its U.S. App Store listing, in-app purchase prices, Apple privacy label and privacy policy on October 7, 2026, and searched PubMed for studies of each app.

    What the fasting trials found

    In a 12-month trial of 139 adults with obesity published in the New England Journal of Medicine in 2022, eating only between 8 a.m. and 4 p.m. on top of a calorie limit led to 8.0 kg of weight loss, against 6.3 kg with the same calorie limit alone; the difference was not statistically significant. In the 2020 TREAT trial, 116 adults ate only between noon and 8 p.m. with no other changes; after 12 weeks they had lost 0.94 kg against 0.68 kg in the group that ate three meals at regular times, again with no real difference between groups. The trial was run entirely through a custom study app.

    Average weight lost in two randomized trials of time-restricted eatingValues in kg
    Average weight lost in two randomized trials of time-restricted eating
    ItemTime-restricted eatingComparison group
    Liu 2022, 12 months (with a calorie limit in both groups)8 kg6.30 kg
    TREAT 2020, 12 weeks (16:8, no other changes)0.94 kg0.68 kg

    Neither trial found a statistically significant difference between the groups.

    Source: Liu et al., NEJM 2022; Lowe et al., JAMA Internal Medicine 2020 (checked on October 7, 2026)

    A 2025 network meta-analysis in The BMJ pulled together 99 randomized trials with 6,582 adults. Every fasting approach and continuous calorie restriction led to more weight loss than eating freely. Against continuous calorie restriction, only alternate-day fasting showed an extra benefit, about 1.29 kg, and in trials lasting 24 weeks or longer the diets differed only from eating freely. The takeaway: fasting is one reasonable way to eat less, not a shortcut. Our comparison of intermittent fasting vs calorie counting walks through how to choose between the two.

    The evidence at a glance

    Checked on October 7, 2026

    The 10 best intermittent fasting apps

    The 10 best intermittent fasting apps, ranked

    1. 1. Simple

      Best for Coaching plus a fasting schedule in one app

      • Recommends an intermittent fasting schedule for your goal (maker's site)
      • food, water, activity and weight logging with photo feedback and Apple Health sync
      • privacy label lists purchases, location, contact info, identifiers and usage data as used to track you

      Maker-stated specs

      Price Simple Pro $14.99 to $49.99; Simple Premium $29.99 to $59.99 (App Store in-app list; plan lengths not labeled) (checked Oct 7, 2026)

      Drawback Five tracking categories, tied for the most here; its weight data come from a maker-run observational study, not a trial

    2. 2. DoFasting

      Best for A guided fasting plan with recipes and home workouts

      • Calorie, fasting, water and step trackers with Apple Health sync for weight and water
      • 5,000+ recipes and equipment-free workouts
      • privacy label has no "Data Used to Track You" section

      Maker-stated specs

      Price $32.99 per quarter, $45.99 per half-year or $66.99 per year (maker's App Store description) (checked Oct 7, 2026)

      Drawback Subscription only, and the app was last updated August 8, 2025, the oldest update on this list

    3. 3. Easy Fast

      Best for A free, ad-free tracker with no account needed

      • Free timer for 16:8, 18:6 and open-ended fasts, with water and weight tracking and editable history
      • no ads or required account
      • privacy label has no "Data Used to Track You" section

      Maker-stated specs

      Price Free; Pro $9.99 to $49.99 (App Store in-app list; plan lengths not labeled) (checked Oct 7, 2026)

      Drawback Its "fasting stages" are general estimates, not measurements of your body; no published trial of the app itself

    4. 4. Intermittent Fasting Tracker (Leap Fitness)

      Best for Fasting plus food, weight and sleep logs in one free download

      • No account needed
      • fasting tracker, photo and barcode calorie counter, and weight, steps and sleep logs
      • syncs with Apple Health
      • privacy label lists identifiers and usage data as used to track you

      Maker-stated specs

      Price Free with ads; premium $4.49 to $12.99 a month or $19.99 to $39.99 a year (App Store in-app list) (checked Oct 7, 2026)

      Drawback Shows ads unless you pay to remove them; no published trial of the app itself

    5. 5. BodyFast

      Best for A weekly fasting plan that adjusts to your progress

      • Free: 10+ fasting plans, timer with reminders, weight and body-measurement log, water tracker
      • paid Coach sets a new plan each week
      • privacy label lists identifiers and usage data as used to track you

      Maker-stated specs

      Price Free; Coach $11.99 to $16.99 a month or $34.99 to $69.99 a year (App Store in-app list) (checked Oct 7, 2026)

      Drawback Weekly coaching needs a subscription; no published trial of the app itself

    6. 6. Window

      Best for Free basics that sync with Apple Watch and Apple Health

      • Free fasting timer, open and close reminders, weight journal and water tracker
      • syncs with Apple Watch and Apple Health
      • privacy label lists purchases and identifiers as used to track you

      Maker-stated specs

      Price Free; Premium $14.99 a month or $39.99 to $89.99 a year; Pro $4.99 a week (App Store in-app list) (checked Oct 7, 2026)

      Drawback The widest yearly price range here; last updated May 13, 2026; no published trial

    7. 7. Sunrise Fasting

      Best for Fasts timed to sunrise or sunset, such as during Ramadan

      • 16:8, 18:6, 20:4, sunrise, sunset and custom fasts
      • weight goal tracking and Apple Health sync
      • privacy label lists identifiers, usage data and diagnostics as used to track you

      Maker-stated specs

      Price Free; Fasting+ $4.99 a month or $29.99 a year (App Store in-app list) (checked Oct 7, 2026)

      Drawback Allows custom fasts up to 168 hours, far longer than the patterns studied in the trials; three tracking categories

    8. 8. Zero

      Best for A polished free fasting timer, with food logging if you pay

      • Free fasting timers, streaks, weekly trends, articles and challenges
      • Zero Plus adds photo meal logging, a protein target and water tracking
      • privacy label has no "Data Used to Track You" section

      Maker-stated specs

      Price Free; Zero Plus $9.99 to $89.99 (App Store in-app list; plan lengths not labeled) (checked Oct 7, 2026)

      Drawback Its listing does not mention a weight log, and most logging tools need Zero Plus; no published trial of the app itself

    9. 9. Fasty

      Best for A private, account-free fasting timer

      • No account and no server storing your fasting data (its privacy policy)
      • timer, widgets, Apple Watch, charts and CSV export
      • privacy label has no "Data Used to Track You" section

      Maker-stated specs

      Price Free; Basic $0.99 to $1.99 a month or $4.99 a year; Pro $6.99 a month, $19.99 a year or $49.99 once (App Store in-app list) (checked Oct 7, 2026)

      Drawback Its listing describes fasting records only, with no weight, water or food log mentioned

    10. 10. Fastic

      Best for Fasting plus a food scanner, steps and water in one app

      • Fasting timer, food and calorie tracker with photo scanner, water and step tracking, Health app sync
      • privacy label lists purchases, location, contact info, identifiers and usage data as used to track you

      Maker-stated specs

      Price Fastic Plus $12.99 to $79.99 (App Store in-app list; 1 month $14.99, 3 months $27.99) (checked Oct 7, 2026)

      Drawback Five tracking categories, and its listing makes broad health claims (such as detox and preventing diabetes) that the trials don't support

    All 10 apps side by side

    #PickBest forKey specs (maker-stated)Price rangeLast checked
    1SimpleCoaching plus a fasting schedule in one appRecommends an intermittent fasting schedule for your goal (maker's site); food, water, activity and weight logging with photo feedback and Apple Health sync; privacy label lists purchases, location, contact info, identifiers and usage data as used to track youSimple Pro $14.99 to $49.99; Simple Premium $29.99 to $59.99 (App Store in-app list; plan lengths not labeled)Oct 7, 2026
    2DoFastingA guided fasting plan with recipes and home workoutsCalorie, fasting, water and step trackers with Apple Health sync for weight and water; 5,000+ recipes and equipment-free workouts; privacy label has no "Data Used to Track You" section$32.99 per quarter, $45.99 per half-year or $66.99 per year (maker's App Store description)Oct 7, 2026
    3Easy FastA free, ad-free tracker with no account neededFree timer for 16:8, 18:6 and open-ended fasts, with water and weight tracking and editable history; no ads or required account; privacy label has no "Data Used to Track You" sectionFree; Pro $9.99 to $49.99 (App Store in-app list; plan lengths not labeled)Oct 7, 2026
    4Intermittent Fasting Tracker (Leap Fitness)Fasting plus food, weight and sleep logs in one free downloadNo account needed; fasting tracker, photo and barcode calorie counter, and weight, steps and sleep logs; syncs with Apple Health; privacy label lists identifiers and usage data as used to track youFree with ads; premium $4.49 to $12.99 a month or $19.99 to $39.99 a year (App Store in-app list)Oct 7, 2026
    5BodyFastA weekly fasting plan that adjusts to your progressFree: 10+ fasting plans, timer with reminders, weight and body-measurement log, water tracker; paid Coach sets a new plan each week; privacy label lists identifiers and usage data as used to track youFree; Coach $11.99 to $16.99 a month or $34.99 to $69.99 a year (App Store in-app list)Oct 7, 2026
    6WindowFree basics that sync with Apple Watch and Apple HealthFree fasting timer, open and close reminders, weight journal and water tracker; syncs with Apple Watch and Apple Health; privacy label lists purchases and identifiers as used to track youFree; Premium $14.99 a month or $39.99 to $89.99 a year; Pro $4.99 a week (App Store in-app list)Oct 7, 2026
    7Sunrise FastingFasts timed to sunrise or sunset, such as during Ramadan16:8, 18:6, 20:4, sunrise, sunset and custom fasts; weight goal tracking and Apple Health sync; privacy label lists identifiers, usage data and diagnostics as used to track youFree; Fasting+ $4.99 a month or $29.99 a year (App Store in-app list)Oct 7, 2026
    8ZeroA polished free fasting timer, with food logging if you payFree fasting timers, streaks, weekly trends, articles and challenges; Zero Plus adds photo meal logging, a protein target and water tracking; privacy label has no "Data Used to Track You" sectionFree; Zero Plus $9.99 to $89.99 (App Store in-app list; plan lengths not labeled)Oct 7, 2026
    9FastyA private, account-free fasting timerNo account and no server storing your fasting data (its privacy policy); timer, widgets, Apple Watch, charts and CSV export; privacy label has no "Data Used to Track You" sectionFree; Basic $0.99 to $1.99 a month or $4.99 a year; Pro $6.99 a month, $19.99 a year or $49.99 once (App Store in-app list)Oct 7, 2026
    10FasticFasting plus a food scanner, steps and water in one appFasting timer, food and calorie tracker with photo scanner, water and step tracking, Health app sync; privacy label lists purchases, location, contact info, identifiers and usage data as used to track youFastic Plus $12.99 to $79.99 (App Store in-app list; 1 month $14.99, 3 months $27.99)Oct 7, 2026

    How we ranked them

    We followed the published order for apps: evidence first, then self-monitoring, privacy, total cost and cancellation terms. The evidence for the eating pattern is the same for all ten. On top of that, Simple and DoFasting have published analyses of their own users: people who used the app actively lost more weight than those who didn’t. These were observational studies of app records, written by the companies’ own staff, so they show an association, not proof that the app caused the loss. That is weaker than a trial, but it is more than the others have, so they lead. We found no published trial of any other app on this list, including Zero.

    What the app makers' own studies report

    Checked on October 7, 2026

    Self-monitoring decided the rest. Weight logging and fasting hours both predicted weight loss in the DoFasting analysis, so apps that let you log fasts, weight and water for free (Easy Fast, the Leap Fitness tracker, BodyFast, Window and Sunrise) come next, sorted by privacy label and then yearly price. Zero, Fasty and Fastic don’t list a weight log, so they follow. Zero is a well-made, widely used timer, and Fasty is the most private; if a timer is all you want, either is a fine choice. LifeOmic’s LIFE apps, the subject of the largest published fasting-app study, were not in the U.S. App Store when we checked, so they are not ranked.

    Feature matrix

    AppFree fasting timerWeight logWater logFood logApple Health syncTracking categories
    SimpleNot listedYesYesYesYes5
    DoFastingNo (subscription)YesYesYes (calories)Yes0
    Easy FastYesYesYesNot listedNot listed0
    Leap Fitness trackerYes (with ads)YesYesYesYes2
    BodyFastYesYesYesNot listedNot listed2
    WindowYesYesYesPremiumYes2
    Sunrise FastingYesYesNot listedNot listedYes3
    ZeroYesNot listedZero PlusZero Plus (photo)Not listed0
    FastyYesNot listedNot listedNot listedNot listed0
    FasticYesNot listedYesYesYes5
    From each app’s U.S. App Store description (and Simple’s own site), checked October 7, 2026. “Not listed” means the maker doesn’t mention it; the app may still have it. “Tracking categories” = data types listed under “Data Used to Track You”.

    Already counting calories? MyFitnessPal, Yazio and Carb Manager all include a fasting tracker, and we rank them on our list of the best weight-loss and calorie-tracking apps rather than twice here.

    Privacy: what each app says it shares

    Apple’s privacy labels are filled in by each developer, and every listing notes that Apple has not verified them. “Data used to track you” means data that may be combined with data from other companies’ apps and websites, usually for advertising. Eating times, weight and health conditions are personal, so it’s worth a look. We also read the privacy policies: Zero’s says it does not sell your information or share it for cross-context behavioral advertising, the policy Window links to (from Thriveport) says it doesn’t sell your data, Easy Fast’s says it does not sell personal or health data, and Fasty’s says it has no accounts and no server storing your fasting records.

    Data categories each app lists as 'used to track you'
    Data categories each app lists as 'used to track you'
    ItemValue
    DoFasting0
    Easy Fast0
    Zero0
    Fasty0
    Leap tracker2
    BodyFast2
    Window2
    Sunrise3
    Simple5
    Fastic5

    Categories such as identifiers, usage data, purchases, location or contact info. Fewer is more private. Every app also collects some data to run the service.

    Source: Apple App Store privacy labels for each app (developer-reported, U.S. store) (checked on October 7, 2026)

    What a year costs

    Yearly plan prices listed in the U.S. App StoreValues in USD
    Yearly plan prices listed in the U.S. App Store
    ItemLowHigh
    Fasty$4.99 USD$19.99 USD
    Leap tracker$19.99 USD$39.99 USD
    Sunrise$29.99 USD$29.99 USD
    BodyFast$34.99 USD$69.99 USD
    Window$39.99 USD$89.99 USD
    DoFasting$66.99 USD$66.99 USD

    Plans labeled as yearly only. Simple, Zero, Easy Fast and Fastic don't label plan lengths in their App Store lists, so they are not shown. Lists can include introductory offers; web and Android prices may differ.

    Source: Apple App Store in-app purchase lists and descriptions for each app (U.S. store) (checked on October 7, 2026)

    Seven of the ten are free to download with a working timer, so there’s no need to pay on day one. Subscriptions bought in the app are managed in your App Store account settings: turn off auto-renew at least 24 hours before the period ends, as the DoFasting, Zero and BodyFast listings spell out. Try the free version or a free trial first.

    How to choose a fasting app

    Pick an app in four steps

    1. Choose your schedule firstOur intermittent fasting guide compares 16:8, 5:2 and alternate-day fasting.
    2. Decide what to logWant only a timer? Zero or Fasty. Want weight and water too? Easy Fast, BodyFast or Window.
    3. Read the privacy labelOn the App Store page, scroll to App Privacy before you create an account.
    4. Plan your eating windowDecide what you'll eat when the window opens, using the meal ideas below.

    For the meals inside your eating window, our high-protein breakfasts, best filling foods and high-protein diet guide help with hunger, and the protein calculator gives you a daily target. To see how much you need to eat less overall, start with the calorie calculator and our explainer on the calorie deficit. A smart scale that syncs with Apple Health can fill in the weight log for apps that read it.

    What a fasting app can’t do

    A timer can’t make the eating window healthier or smaller. In the trials above, adding an eating window to a calorie limit added little, and 16:8 with no other changes did no better than regular meals over 12 weeks. Many apps show “fasting stages” such as ketosis or autophagy at set hours; those are general estimates, not readings from your body. And the hardest part is staying with it: in the LIFE apps study, only 16.7% of users were still logging fasts at 13 weeks. If fasting stops fitting your life, other approaches work as well; see the best diets for weight loss and our guide to keeping weight off.