Blog
RSSEvidence-based articles on fitness formulas, training science, nutrition guides, and body composition measurement methods.
TDEE Formula Comparison — Accuracy & Validation
Compare Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle TDEE formulas. Validation data, historical context, and when to use each equation.
How to Measure Body Fat — Complete Method Guide
Compare body fat measurement methods from tape measure to DEXA. Accuracy, cost, accessibility, and step-by-step technique for each approach.
Progressive Overload
Understand progressive overload through four training variables. Practical programming examples for beginners and intermediates with plateau strategies.
Macro Splits for Goals — Fat Loss & Muscle Gain
Gram-based macro targets for fat loss, muscle gain, maintenance, and endurance goals. Decision matrix and troubleshooting for stalled progress.
Beginner Strength Training
Evidence-based first programme for new lifters. Five foundational lifts, session structure, week-by-week progression, and form-over-ego priorities.
TDEE vs BMR — What the Difference Actually Means
Your BMR is what you burn at rest. Your TDEE adds activity. Learn when each number matters, how they connect, and why most people conflate them.
Healthy Body Fat Percentage by Age — Ranges
Evidence-based body fat ranges by age bracket and sex. ACE categories, essential fat minimums, and why "lower" is not always healthier.
Calorie Deficit Without Losing Muscle — 4 Levers
Evidence-based strategies for preserving lean mass during a cut. Deficit size, protein targets, training load, and recovery — all grounded in research.
BMI Alternatives
BMI told you a number. Here are eight better metrics for body composition — what each reveals, what equipment you need, and when to use which.
Heart Rate Zone Training
Most runners spend 60% of sessions in the grey zone. Evidence-based 80/20 polarised training distribution, Zone 2, and weekly zone layouts.
How to Start 5/3/1
Past the 5/3/1 calculator. How to find a real training max, pick accessories, avoid beginner mistakes, and know when to change programmes.
Rest Day Recovery
What actually happens in the 72 hours after training. MPS, glycogen, CNS recovery, and why sleep is the only non-negotiable lever.
How Much Protein Do You Actually Need?
What the research actually says. Morton 2018 meta-analysis, the 1.6 g/kg plateau, meal distribution, and why the kidney myth survives.