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 […]

Most belly fat plans fail because they treat it like one problem. Here’s how to get rid of belly fat with a 3-layer method that tells you exactly what to do first, what to do when you plateau, and how to finally lose the “last bit.” This is Nimesh, who, at the age of 35, […]

Dieting isn’t a willpower problem. It’s a hypothalamus problem. Here’s how to reduce appetite by working with your brain’s hunger system, not against it. THIS is the size of the hypothalamus in your brain — the tiny control center that decides how hungry you feel, what you crave, and even how many calories you burn […]

How To Build Muscle And Lose Fat At The Same Time (Body Recomposition) Primary researcher for this article: Daniel Plotkin, PhD student Discover the exact number of calories you need to eat to successfully achieve a body recomposition:  Click the button below to figure out how many calories you need to eat for body recomposition […]

Think you need a fancy gym to build muscle? Nope — here’s how to get jacked with just two dumbbells. This is Dayton. A typical guy who can’t commit to gyms because “life is too busy." “Gyms are too expensive”, and he’d eat whatever was reachable. But here's the worrying bit. His current body fat is […]

What’s the best cardio for losing weight? We ran, jumped, swam (and suffered) through 12 workouts to find the real winners. This one exercise burns twice as much fat as jogging ... ... and that’s just 1 of the 12 popular cardio exercises we tested, using the world’s most accurate calorie tracker, to measure not […]

You can see your belly fat. You can grab it. But the most dangerous fat? You can’t see it at all. It’s called visceral fat, and here's how you can destroy it in 30 days. This is the belly fat no one wants, but most people have. It’s visible, and you can literally pinch it. […]

If you’ve been stuck trying to figure out how to lose body fat, this is the no-fluff guide to getting to 12% BF — and staying that way. THIS is what 30% body fat looks like. Drop down to 20%, and in the right lighting, you might see some ab definition. At 15%, your upper […]