Articles
Clear, research-based guides on protein, calories, training and recovery. Each one links to the calculator that turns it into your own numbers.
How Much Protein Do You Need Per Day?
The official minimum is 0.8 g per kg of body weight, but most active people do better with about double that. Here is how much protein you need for your goal, and why.
Read the articleHow Much Protein Do You Need to Build Muscle?
Research points to about 1.6 g per kg of body weight a day for most lifters, with up to 2.2 g/kg for those who want to cover every base. Here is what that means in practice.
Read the articleHow Much Protein Should You Eat Per Meal?
About 0.4 g per kg of body weight per meal, or roughly 25–40 g for most people, across three to five meals. And no, your body does not waste protein above 30 g.
Read the articleHow Many Calories Should You Eat to Gain Muscle?
Eat slightly more than you burn: about 250–500 kcal above maintenance for most people. Gain slowly, and more of the weight you add will be muscle rather than fat.
Read the articleBulking vs Cutting: What's the Difference?
Bulking means eating in a surplus to build muscle; cutting means eating in a deficit to lose fat. Which one you should do first depends on where you are starting from.
Read the articleHow Does TDEE Work?
TDEE is the total number of calories you burn in a day. It is made of four parts, and one of them varies far more between people than most calculators can show.
Read the articleHow to Build Muscle: A Science-Based Guide for Beginners
Muscle grows when you train hard enough, eat enough protein and energy, and recover. Here is how much of each you need, based on the research, with a simple plan to start.
Read the articleHow to Lower Your Body Fat Percentage
Lowering body fat is not the same as losing weight. The goal is to lose fat while keeping, or even building, muscle. Here is how to do both.
Read the articleCreatine: What It Does and How to Take It
Creatine is the most researched sports supplement there is, and one of the few with clear benefits. Here is how it works, how much to take and what the myths get wrong.
Read the articleMuscle Recovery: What Actually Helps You Recover Faster
Training breaks muscle down. Recovery is when it is rebuilt stronger. The basics do most of the work, and a few popular methods do less than you might think.
Read the articleSleep and Muscle Growth: Why Rest Builds Muscle
Your muscles are rebuilt while you rest, and sleep is when that work peaks. Too little sleep slows muscle growth, weakens training and even changes what you lose on a diet.
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