Guides

Curated articles to help you translate BMR and TDEE into real-world habits, whether you are cutting, maintaining, or gaining lean mass.

Metabolic adaptation: how to keep progress moving

Understand why your expenditure changes during diets and how to adjust calories, steps, and deloads.

Match protein, carbs, and fats to hypertrophy, strength, and deload phases without guesswork.

Practical meal outlines and grocery tips to hit targets while minimizing hunger or fatigue.