Fitness & Nutrition Guides

These guides cover the arithmetic behind weight change and training, in the order most people need it. Energy balance comes first: roughly 7,700 calories of deficit correspond to a kilogram of body fat, which is why half a kilogram a week means a daily deficit near 500. Then the levers that decide whether the weight lost is fat rather than muscle, which are protein at 1.6 to 2.2 grams per kilogram of body weight and some resistance training. Then the practical questions: how to count calories without exhausting yourself, how to prepare food so the plan survives a busy week, and how much cardio is worth doing. Every figure quoted comes from published equations or position statements, and none of it replaces advice from a doctor or a dietitian for a diagnosed condition. Where a guide simplifies something contested, it says so rather than picking a side: the split between carbohydrate and fat, the value of fasted cardio and the timing of protein are all areas where the evidence is thinner than the confidence of the people writing about them.