The numbers, explained
Science-backed articles that go deeper on the topics behind our calculators. Calories, macros, body composition, and how to actually use your numbers.
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Why am I not losing weight on a calorie deficit?
You are eating less. The scale is not moving. Here are the nine most common reasons a calorie deficit stops working, and what to do about each one.
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Calorie deficit
How many calories should I eat to lose weight?
The right deficit for your body, your pace, and your lifestyle.
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TDEE
What is a good TDEE for my height and weight?
What counts as normal, high, or low and why comparisons can mislead.
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Muscle building
How much protein do you need to build muscle?
The research-backed range and what it means in practice.
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BMR
What is a good BMR for my age and weight?
Average BMR ranges for men and women by age and weight, and what your number means.
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BMR
How to increase your BMR — what actually works
Resistance training is the only permanent method. Everything else is a myth.
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TDEE
Average TDEE by age: 30s, 40s, and 50s
How much your calorie burn declines per decade and what drives it.
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Nutrition
How to hit your protein target every day
The anchor method, best food sources, and evening top-up options.
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BMR
BMR vs RMR — what is the difference?
Most calculators use one while labelling it the other.
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Calorie deficit
Why am I not losing weight on a calorie deficit?
Nine reasons the scale stops moving and the fix for each.
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Calculators