Guides
Reference pages explaining how the numbers behind a calorie target are actually derived — the equations, the limits, and a source for every claim. No calculators and no sign-up; these are here to be read.
How your daily calories are calculated
Mifflin-St Jeor, the activity ladder, and the 25% deficit cap.
How much protein do you actually need?
Grams per kilogram by goal, the ceilings, and what to multiply them by.
Does exercise earn back calories?
Why most calculators count your training twice.
How fast can you safely lose weight?
0.5 kg a week, and why the predicted finish date slips.
What BMI tells you, and what it doesn't
What the index can screen for, and the three things it cannot see.
How to split your calories into carbs and fat
Protein first, fat floor, carbs absorb the rest.