How To Stop Overeating: TL;DR For 24 hours, I ate the exact diet that got a man to over 50% body fat while he and his wife ate the diet that keeps me at 10%. His day came to 8,312 calories; theirs came to 1,994. But the biggest differences weren’t on the plate — they […]

If you've ever tried to figure out how many calories you should be eating, you've probably run into two terms that sound like they mean the same thing: TDEE and BMR. They get thrown around interchangeably in fitness circles, which is confusing because they're actually measuring two different things. Here's the short version: BMR is […]

A calorie deficit is the only thing that makes fat loss happen. You can eat clean, cut carbs, do intermittent fasting, or follow whatever diet is trending this month, but if you're not in a deficit, you're not losing fat. That's not opinion. That's thermodynamics. The good news is that calculating your deficit isn't complicated. […]

The best diet to lose weight is the one that makes overeating hard and consistency automatic. So I built the simplest fat-loss diet possible — buffet-style meals, no calorie tracking, no strict portions — and tested it for 30 days (with DEXA scans) to see what happened to cravings, habits, and body fat. If you’ve […]

Can the same fat loss diet work for two people with totally different body types and lifestyles? I had Kevin eat like me for 30 days to find out. Recently, I shredded down to 11% body fat with a meal plan I thought was pretty easy to follow. But then Kevin, our head engineer here, […]

If you want to know how many calories to eat to lose weight, start with a target you can actually hold long enough to create a weekly trend. This guide shows how to estimate your starting number, choose a sustainable deficit, and adjust in small steps so you lose fat while protecting strength and muscle. […]