Guides
Lose weight in a way that lasts.
Plain-English guides to calorie deficits, TDEE, protein, plateaus and losing weight in a way that lasts — built around the food you actually eat.
Basics
The science
How a calorie deficit causes weight loss (the actual mechanism)
Energy in, energy out — and what’s really happening in your body when the scale starts to move.
Read the guide →TDEE and BMR explained — and how we calculate yours
The two numbers every calorie target is built on — and the exact formula our calculator uses.
Read the guide →How much protein for fat loss? A simple guide
The one macro worth tracking in a deficit — how much you need and the easiest ways to get it.
Read the guide →Plateaus, scale jumps and rebound: why weight comes back
Stalls, overnight spikes and the dreaded regain — what’s really going on, and how to ride it out.
Read the guide →Doing it sustainably
Why crash and restrictive diets fail (and what to do instead)
The reason the weight comes back — and why a smaller, smarter deficit beats a punishing one.
Read the guide →A better way to count calories: sustainable, around your real food
Why the old way of counting calories burns people out — and what a coach that adjusts around your life does differently.
Read the guide →How to stay on a calorie deficit when you eat out or cook big
You don’t have to choose between your social life, your culture’s food and your goal. Here’s how.
Read the guide →Skip the theory — get your number.
Our free calculator turns all of this into one daily target, built around your food.
Try the free calculator