Guides
The science behind the numbers — plain English, worked examples.
- How Many Calories to Lose 1 Pound (or 0.5 kg) a Week The 3,500-calorie rule explained and corrected, how big a deficit you actually need, and why the number shrinks as you lose weight.
- How to Calculate Your TDEE (Step by Step) What TDEE is, the exact Mifflin–St Jeor formula, a worked example, and how to turn the number into a fat-loss or muscle-gain target.
- How Much Protein Per Day to Build Muscle The evidence-based protein target for muscle gain, why 2 g/kg is the practical sweet spot, timing, and plant-based adjustments.