Blog
Evidence-based guides on calories, nutrition, body composition and training.
What Is a Healthy BMI? How to Read Your Number
What a healthy BMI is, the WHO categories, what your number really means, and why BMI isn't the whole story for assessing your health and body weight.
TDEE vs BMR: What's the Difference?
BMR vs TDEE explained simply: what each measures, how they are calculated, and which number to use to plan your daily calories accurately.
How to Estimate Your One-Rep Max (1RM)
How to estimate your one-rep max safely with the Epley and Brzycki formulas, plus how to use percentage-of-1RM charts to program training. (150-160)
How to Calculate a Safe Calorie Deficit
Step-by-step: calculate a calorie deficit that's effective and safe — find your TDEE, pick a sensible deficit, and avoid going too low.
How Much Water Should You Drink a Day?
How much water you really need per day based on body weight, activity and climate — beyond the 8x8 rule, with simple targets you can actually use.
How Much Should I Weigh? Ideal Body Weight Explained
How much you should weigh for your height, what 'ideal body weight' formulas really mean, and why a healthy range beats a single number. (150-160)
How Much Protein Do You Need Per Day?
How much protein you need per day for general health, fat loss and muscle, with simple gram-per-kg targets and real food examples to hit them every day.
How Many Calories Should You Eat to Lose Weight?
An evidence-based guide to how many calories you need to lose weight: find your TDEE, set a safe deficit, and know how fast results should come.
Heart Rate Training Zones Explained
The five heart rate training zones, how to find yours with the Karvonen method, and how to train each zone for fat loss, endurance and speed.
Body Fat Percentage: What's Healthy and How to Measure It
What body fat percentage means, healthy ranges for men and women, and how to measure it accurately with the US Navy method, calipers, BIA, and DEXA.