Nutrition & Energy
10 articles in this pillar.
How Many Calories Should I Eat? A Practical Guide to Your TDEE
How to find your maintenance calories, choose a deficit or surplus that works, and adjust when the number turns out to be wrong.
Read articleBMR vs. TDEE: The Difference That Decides Your Calorie Target
One is what you burn doing nothing; the other is what you burn living your life. Confusing them is the most common calorie-counting mistake.
Read articleProtein Intake Guide: How Much You Actually Need by Goal
The RDA is a minimum to prevent deficiency, not a target for someone who trains. What the research supports, by goal and body weight.
Read articleMacro Splits Explained: Balanced, Low Carb, High Protein and Keto
Four ways to divide the same calories. What each split is good for, what the evidence says about which wins, and how to pick one you'll stick to.
Read articleHydration Guide: How Much Water You Actually Need
Where the eight-glasses rule came from, why it isn't a rule, and how to estimate your own needs based on body size, activity and climate.
Read articleSafe Calorie Deficits: How Fast Can You Lose Weight Without Harm?
Why faster isn't better, what an aggressive deficit actually costs you, and how to pick a rate you can sustain to the finish.
Read articleWhy Your Watch's Calorie Burn Disagrees With Your TDEE
Your tracker says 2,900. The calculator says 2,400. Both can't be right, and the gap explains why a lot of carefully tracked diets quietly stop working.
Read articleCalorie Deficit Plateaus: Metabolic Adaptation, Honestly Explained
Four things happen when the weight stops moving, and only one of them is the metabolic damage the internet talks about. Here's how to tell them apart.
Read articleHow Many Carbs Should You Eat a Day? The Honest Answer
The published range is 45–65% of calories, and where you land inside it matters far less than two other numbers on the label. Here is what the evidence actually supports.
Read articleHow Much Fat Should You Eat a Day? Total Matters Least
Within the published 20–35% range, total fat barely moves health outcomes. What changes risk is which fats you eat and — this is the part usually left out — what they replace.
Read articlePrinted from mystatura.com — for general information only, not medical advice.