Calorie Cycling Explained
Calorie cycling means varying your intake across the week instead of eating the same amount every day.
Read article →Calories Burned Running
Running costs you roughly 100 calories per mile. That figure is good enough for planning, and it hides a lot.
Read article →Calories Burned Strength Training
A half hour of lifting costs somewhere between 90 and 250 calories, depending on how heavy you go and how long you rest between sets.
Read article →Calories Burned Walking
Walking costs you somewhere around 100 calories a mile, and the biggest variable is not your pace but how much of you there is to move.
Read article →Calories per Gram of Protein Carbs Fat and Alcohol
Protein gives you 4 calories per gram. Carbohydrate gives you 4. Fat gives you 9. Alcohol gives you 7.
Read article →Cutting Vs Bulking Explained
Bulking means eating above your maintenance calories to build muscle. Cutting means eating below them to lose fat.
Read article →Do You Burn Calories While Sleeping
Yes, and more than most people guess: a night costs somewhere between 300 and 500 calories.
Read article →Does Calories in Vs Calories Out Actually Hold up
Yes. Energy cannot appear from nowhere, and a body that takes in less than it spends has to make up the difference from storage. The physics is not in dispute.
Read article →How to Estimate Portion Sizes Without a Scale
You can judge portions well enough without weighing anything, because you carry the measuring tools with you.
Read article →How to Measure Body Fat Percentage
Body fat percentage tells you what your weight is made of, which is the question the scale cannot answer.
Read article →How to Track Calories Accurately
Most people who track their calories are wrong by a few hundred a day, and they have no idea. The gap is rarely dishonesty.
Read article →Ideal Body Weight Formulas Compared
There is no such thing as one ideal body weight, but there are several formulas that will happily give you a number anyway.
Read article →Resting Heart Rate as a Fitness Marker
Your resting heart rate is how many times your heart beats per minute when you are doing nothing at all.
Read article →TDEE for Body Recomposition
Body recomposition means losing fat and gaining muscle at the same time, rather than doing them in separate phases.
Read article →Waist-To-Height Ratio Vs BMI
Both of these turn your body into a single number, and both take about ten seconds. The difference is what they pay attention to.
Read article →What Are Net Carbs
Net carbs are total carbohydrates minus fibre and minus some sugar alcohols.
Read article →What Is a Calorie
A calorie is a unit of energy, and the one printed on a food label is really a kilocalorie: a thousand of the calories you met in physics class.
Read article →What Is BMI Accuracy and Its Limitations
BMI is your weight in kilograms divided by the square of your height in metres.
Read article →What Is Lean Body Mass
Lean body mass is everything you are made of except fat. Muscle, bone, organs, connective tissue and the water in all of it.
Read article →What Is Reverse Dieting
Reverse dieting is the practice of raising your calories slowly at the end of a diet instead of all at once.
Read article →What Is VO2 Max
VO2 max is the most oxygen your body can take in and use during hard exercise.
Read article →When and How to Recalculate TDEE as Weight Changes
Your maintenance calories are tied to your body, so when your body changes, the number changes with it.
Read article →Why a Maintenance Phase Matters
A maintenance phase is a deliberate stretch of eating at your maintenance calories, holding your weight steady rather than pushing it in either direction.
Read article →Why Fitness Trackers Overestimate Calorie Burn
Your watch says the session burned 600 calories. It probably did not.
Read article →Why Food Label Calorie Counts Are Often Wrong
The number on the back of a packet is an estimate, not a measurement of the food in your hand.
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