Blog
RSSEvidence-based articles on fitness formulas, training science, sports nutrition, and body composition measurement — peer-reviewed-sourced and reviewed.
The 50/25/25 Macro Split
What a 50/25/25 macro split is — 50% carbs, 25% protein, 25% fat — who it suits, when it works, and how it compares to other common macro ratios.
Macros for Cutting
How to set macros for a cut: raise protein, hold fat at its floor, and flex carbs down. Why a moderate deficit beats an aggressive one for keeping muscle.
Athletic vs Average Body Fat Explained
Athletic vs average body fat: how the standards differ, what athletes across sports carry on DXA, and why athletic-low fat is not a health target.
Body Fat Percentage for Men in Their 20s
Healthy body fat ranges for men in their 20s by ACE category, the peak decade to build muscle and bone, and why the essential-fat floor is a hard minimum.
Body Fat Percentage for Men in Their 50s
Healthy body fat ranges for men in their 50s by ACE category, and why visceral-fat risk and accelerating muscle loss matter more than the number.
Body Fat Percentage for Men Over 60
Healthy body fat ranges for men over 60 by ACE category, and why preserving muscle and reserve matters far more than chasing a lower number.
Body Fat Percentage for Men in Their 40s
Healthy body fat ranges for men in their 40s by ACE category, and why the scale can stay flat while muscle slips and visceral fat climbs.
Body Fat Percentage for Women in Their 30s
Healthy body fat ranges for women in their 30s by ACE category, why pregnancy makes the number a moving target, and why your metabolism hasn't crashed.
Body Fat Percentage for Women in Their 20s
Healthy body fat ranges for women in their 20s by ACE category, why this is the decade to build bone and muscle, and why chasing a low number costs most.
Body Fat Percentage for Women Over 70
Healthy body fat ranges for women over 70 by ACE category, and why slightly higher fat can be normal while unintentional weight loss is the bigger risk.
Body Fat Percentage for Women in Their 60s
Healthy body fat ranges for women in their 60s by ACE category, and why functional capacity and muscle for independence matter more than a low number.
Body Fat Percentage for Women in Their 50s
Healthy body fat ranges for women in their 50s by ACE category, and why the post-menopausal decade favours protecting bone and muscle over a low number.
Body Fat Percentage for Women in Their 40s
Healthy body fat ranges for women in their 40s by ACE category, and how perimenopause shifts fat toward the midsection — what changes and what doesn't.
How Much Surplus for a Lean Bulk?
How much of a calorie surplus does a lean bulk need? The evidence-based range, why bigger isn't faster, and how to size yours by training age.
Weekly Calorie Cycling
Higher calories on training days, lower on rest days, same weekly total. Why calorie cycling works, how to size your spread, and what the evidence says.
TDEE Formula Comparison — Accuracy & Validation
Compare Mifflin-St Jeor 1990, Harris-Benedict 1984, and Katch-McArdle TDEE formulas. Validation accuracy, populations studied, and when to use each.
BMI Alternatives
BMI told you a number. Eight better body-composition metrics — BF%, FFMI, WHtR, WHR, BRI, BSA, Ponderal Index — with equipment-need-and-when-to-use guide.
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.
Healthy Body Fat Percentage by Age — Ranges
Evidence-based body-fat ranges by age bracket and sex. ACE category bands, 3% male and 12% female essential-fat floors, and why "lower" is not healthier.
TDEE vs BMR — What the Difference Actually Means
Your BMR is what you burn at rest. Your TDEE multiplies BMR by an activity factor of 1.2–1.9. When each matters, how they connect, why they get confused.
How Much Protein Do You Actually Need?
What the research actually says. Morton 2018 meta-analysis, the 1.6 g/kg/day plateau, per-meal leucine-trigger distribution, and the kidney-damage myth.
Rest Day Recovery
What happens in the 72 hours after training: MPS elevation, glycogen replenishment, CNS recovery, and why sleep is the only non-negotiable lever.
How to Start 5/3/1
Past the 5/3/1 calculator. Find a real 90% training max, pick BBB or FSL accessories, avoid rookie mistakes, and know when to graduate the programme.
Heart Rate Zone Training
Most runners spend 60% of sessions in the grey zone. Seiler's 80/20 polarised distribution, Zone 2 vs threshold, and a weekly zone layout for runners.
Beginner Strength Training
Evidence-based 12-week first programme for new lifters. Squat, bench, deadlift, OHP, and row across week-by-week progression with form-first cueing.
Macro Splits for Goals — Fat Loss & Muscle Gain
Gram-per-kg macro targets for fat loss, muscle gain, maintenance, and endurance. Decision matrix from protein 1.6–2.4 g/kg and stall-troubleshooting.
Progressive Overload
Understand progressive overload through four training variables. Practical programming examples for beginners and intermediates with plateau strategies.
How to Measure Body Fat — Complete Method Guide
Compare body-fat methods: Navy tape, Jackson-Pollock skinfold, BIA scales, DEXA, and hydrostatic weighing. Accuracy, cost, and technique for each method.