Plain-English, evidence-based articles on TDEE, BMR, and macronutrient math. Every piece ties back to the numbers the calculator spits out, so you can actually use them.
The real math behind a 10-pound drop, realistic timelines for a 500 vs. 250 calorie deficit, and what to do when the scale stalls.
Read the guide → FundamentalsBMR is what you burn at rest. TDEE is what you burn total. Here's the clean breakdown, the formula that connects them, and which number to use for each goal.
Read the guide → CuttingWhy protein comes first, how to set carbs and fat around your training, and why the "optimal" split isn't one number but a protein floor.
Read the guide → FundamentalsA simple framework to find your daily number for fat loss, maintenance, or muscle gain.
Read the guide → MaintenanceMaintenance calories are just your TDEE — here's how to find the number and make it your anchor.
Read the guide → FundamentalsHow eating below your TDEE drives fat loss, and how big your deficit should actually be.
Read the guide → Weight LossThe math behind the ~500-calorie daily deficit, the 3,500-calorie rule, and its limits.
Read the guide → MacrosSplit your calories into protein, carbs, and fat from your TDEE and goal, step by step.
Read the guide → ProteinThe research-backed protein range, meal distribution, and practical food sources.
Read the guide → BulkingSet a lean-bulk surplus that adds muscle without piling on excess fat.
Read the guide → BulkingKeep protein high, fuel training with carbs, and set fat to fill the rest.
Read the guide → FundamentalsThe most accurate everyday BMR formula, with worked examples for men and women.
Read the guide → FundamentalsWhen using body fat % beats the standard BMR equation, and how to run it.
Read the guide → FundamentalsWhat each activity tier really means — and why most people pick one too high.
Read the guide → FundamentalsWhat's actually different about women's calorie needs (and what's just a myth).
Read the guide → Weight LossDiagnose tracking errors, water retention, and an overestimated TDEE.
Read the guide → Weight LossRecalculate your shrinking deficit, adjust intake or activity, and use a diet break.
Read the guide → FundamentalsWhat prolonged dieting really does to your TDEE — and by how much.
Read the guide → FundamentalsThe non-exercise activity that can swing your daily burn by hundreds of calories.
Read the guide → RecompHow to build muscle and lose fat at the same time, and who it works for.
Read the guide → MaintenanceHow to raise calories after a cut to restore your metabolism without fast fat regain.
Read the guide → BulkingA simple body-fat rule of thumb for choosing your next phase.
Read the guide → TrackingLog honestly with a food scale and a few habits that kill hidden calories.
Read the guide →Curated picks: the four things that meaningfully help you hit your numbers.
Train with instructors from around the world. Yoga, pilates and more right from your home.
Browse ClassesFrom the comfort of your home, train with fitness experts from around the world.
Get Your First Session FreeA $15 kitchen scale is the difference between guessing and actually tracking. Etekcity's is the Amazon workhorse.
Shop Food ScalesEnter your body fat % on the calculator for the more accurate Katch-McArdle formula. Renpho's smart scale syncs to your phone and tracks 13 metrics.
Shop Smart Scales