No fads, no affiliate recommendations, no “superfoods.” Just peer-reviewed evidence translated into decisions you can make at a grocery store or a restaurant.
Most calorie calculators spit out a number. Here's what goes into that number, why a single figure is the wrong way to think about it, and how to use your target without obsessing over it.
Read article →BMR and TDEE appear on every calorie calculator. Most people use whichever one spits out a lower number and call it a diet. Here's what they actually mean, how they're different, and which one you should actually use.
Read →Protein is the one macro that nearly everyone undereats. Here are the 20 best sources — animal, plant, and dairy — ranked by grams of protein per dollar, so you know which ones are actually worth buying.
Read →Counting macros sounds like the most tedious thing in the world. Done right, it's actually far less work than calorie counting and produces better results. Here's the system, simplified.
Read →You do not need to cook every meal fresh. You need four things cooked on Sunday. Here's the exact system, with timing, storage, and a rotation that prevents boredom.
Read →A calorie deficit is the only mechanism by which fat loss occurs. But the size of the deficit, the foods that fill it, and the timeline all matter enormously. Here is what the evidence actually says.
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