I need to find all the continuous functions $f$ such that $$ [f(t)]^2=\int_0^t f(s) ds $$ Attempt:
Since $$ f(t)\leq [f(t)]^2+c, \, \, \forall c \geq \frac14$$ we have
$$ f(t)\leq c+ \int_0^t f(s)ds $$ Now, Gronwall's Lemma gives $$ f(t) \leq c+ \int_0^t c \,e^{t-\tau}d\tau \iff$$ $$ f(t) \leq c \, e^t, \, \,\forall c\geq \frac14$$
Given that these steps were correct, is this inequality the final answer?
Just observe that $f(0)=0$ and then take the derivative $$ 2ff'=f\implies f=0\lor 2f'=1,~f=\frac t2. $$ As per a hint of Ian in a prior comment, you can also combine a segment where $f=0$ and then the nullity of $f(t)(2f'(t)-1)=0$ switches to the second factor generating a solution $f(t)=\frac12\max(0, t-a)$.