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. The week is the unit, not the meal.
Read the guide →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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