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
Energy in, energy out: that is the whole mechanism. Here is what happens inside your body when the scale starts to move.
Read the guide →TDEE and BMR explained
The two numbers every calorie target is built on, worked through with the same formula our calculator runs.
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 →Why am I not losing weight in a deficit?
Stalls, overnight spikes, the dreaded regain: this is what is really going on underneath the scale, explained plainly.
Read the guide →Doing it sustainably
Why crash diets fail
The reason the weight comes back is rarely the diet itself. It is what happens the week after the diet ends.
Read the guide →Is calorie counting sustainable?
Most people quit calorie counting inside a month. Here is a version built around meals you already eat, the kind that does not turn into another job.
Read the guide →How to count calories when eating out
You do not have to choose between your social life and your goal. Here is how the week, not the meal, carries the deficit.
Read the guide →Want the numbers rather than the theory? See what real plates actually cost, built from their parts, or go straight to the free tools.
Skip the theory. Get your number.
Our free calculator turns all of this into one daily target, built around your food.
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