Blog
Plain-English guides to the numbers behind training, nutrition and weight loss.
Jun 20, 2026 · 5 min read
How to Estimate Your One-Rep Max Without Testing It
You do not have to attempt a true max to know roughly what you can lift for one rep. A simple formula turns a hard set into a reliable estimate.
Jun 20, 2026 · 6 min read
How Much Protein Do You Really Need Per Day?
For most people training regularly, 1.6 to 2.2 grams of protein per kilogram of bodyweight covers the goal. Here is why that range works and how to hit it.
Jun 20, 2026 · 6 min read
BMI vs Body Fat Percentage: Which Should You Trust?
BMI is quick but blind to muscle, while body fat percentage tells you what your weight is actually made of. Here is how the two compare and why you should read them together.
Jun 20, 2026 · 6 min read
How to Calculate Your Macros
Once you know your calorie target, splitting it into protein, carbs and fat is straightforward. Here is a simple, repeatable way to set your macros.
Jun 20, 2026 · 5 min read
What Is TDEE and Why It Matters
Your TDEE is the single most useful number for managing your weight. Here is what it means, how it is calculated, and how to use it.