Articles on Nutrition and Body Composition

A complete guide to calculating your daily calorie needs based on goals, activity and body composition.

Understand Total Daily Energy Expenditure — what it is, how it's calculated and why it matters more than BMR.

How does a calorie deficit work? How large should it be? Everything about losing weight sustainably.

Learn the difference between bulk and cut, how to plan the phases and avoid common mistakes.

What is reverse dieting, when does it work and how do you increase calories without gaining fat?

Basal metabolic rate explained — how the body burns calories at rest and what it means for you.

BMR and RMR both measure energy expenditure at rest but differ in measurement conditions. Which formulas calculate what?

Understand the relationship between basal metabolism and total energy needs, and which measure to actually use.

BMI is simple but misleading. Here we compare the two measures and when to use which.

Fat-free mass index is a better measure of muscle mass than BMI. Learn how it's calculated and interpreted.

Physical activity level and metabolic equivalent — how activity level is measured and used in TDEE calculations.

Lean Body Mass and Fat Free Mass are often used synonymously but don't measure the same thing. Learn the difference.

DEXA, bioimpedance, calipers or the Navy method? Learn the differences in accuracy and choose the right method.