Practical guides with real numbers. No miracle diets, no promises — just what the evidence supports and what actually holds up over months.
Working out your daily burn, how big a deficit really needs to be, and why a bigger one backfires.
The formula, activity multipliers, the mistake nearly everyone makes, and when to recalculate.
Amounts by body weight and goal, protein in common foods, and whether powder is necessary.
Protein, carbs and fat — how much of each, in what order to calculate, with a worked example.
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