Nutrition
Calories, protein and macros — the numbers that actually move the needle.
Nutrition7 min readWeight loss advice, ranked
Nine things that actually move the needle, in order of how much they matter — from the one number you can't ignore to the mindset that gets you to the finish.
Nutrition4 min readHow many calories should you eat to lose fat
The simple math behind fat loss — your maintenance calories, a sensible deficit, and why smaller is usually smarter.
Nutrition7 min readKeeping the weight off after Ozempic (or any GLP-1)
Why regain happens when the medication stops — and the unglamorous four-part plan that holds the result without it.
Nutrition6 min readComing off a GLP-1 without undoing your progress
Most people stop these medications within a year, and most of the weight tends to come back. Here's what makes the difference — and why the work starts long before your last dose.
Nutrition6 min readEvery calorie number you've seen is an estimate
Labels have legal tolerances, databases contradict each other, and photo-based estimates lean low. Here's why none of that ruins calorie tracking — and what to do instead of chasing precision.
Nutrition5 min readHow many calories to maintain your weight
Maintenance is one number, and almost everyone gets it from a formula that was never about them. Here's how to find yours, why it moves, and what it looks like when you've got it right.
Nutrition6 min readHow to eat like a person who maintains
You know how to eat to lose, and you know how to eat to gain. The third mode — holding steady — is the one nobody teaches, and the only one that decides whether the loss lasts.
Nutrition4 min readHow to track calories without weighing your food
Scales and barcodes are why most people quit tracking by week three. Here's how to stay accurate enough to make decisions — using your hand, your plate and a sentence.
Nutrition5 min readThink in weeks, not days
Your body doesn't reset at midnight, so why should your calories? Planning in weekly budgets makes Friday dinner something you paid for in advance instead of something you failed at.
Nutrition5 min readWhat to eat after stopping a GLP-1
Appetite comes back before your habits do, and that gap is where the weight returns. Here's what to eat in the first weeks off the medication — and the number to have ready before your last dose.
Nutrition6 min readWhy am I not losing weight
Six honest explanations, in the order they're actually likely — starting with the one nobody wants to hear and ending with the two that are genuinely not your fault.
Nutrition4 min readHow much protein you actually need
Why protein is the one macro to get right in a diet — a simple per-kilo guideline, the foods that make it easy, and why it does most of the work.
Nutrition4 min readMacros explained, without the jargon
What protein, carbs and fat actually do — and why calories decide your weight while macros decide your composition and how you feel.
Nutrition4 min readMaintenance calories, and why you never need to crash
What maintenance really is, why aggressive diets backfire, and how eating at maintenance — a skill in itself — makes every fat-loss phase easier.
Nutrition4 min readWhy the scale lies (and what to read instead)
Your weight swings by kilos for reasons that have nothing to do with fat. Here's what really moves the number — and why the trend is the only signal worth trusting.
Work it out for yourself
- TDEE & Calorie Calculator — Your calories for training days and rest days.
- GLP-1 Off-Ramp Calculator — Keep the result after the medication.
- Macro Calculator — Split your calories into protein, carbs and fat.
- Protein Calculator — How much protein you actually need each day.
- BMI Calculator — A quick body-mass-index reading.