Eat to perform, no dogma
How much to eat, how fast to lose or gain weight and which supplements are worth your money. The calculator gives you the number; the guides explain where it comes from, with the source next to every figure.
Tool
Start with your number
Basal metabolic rate, daily expenditure, a target for your goal and a macro split in a minute, using the same maths as the app.
Understand the number before you follow it
Where your expenditure comes from, how fast to lose or gain, and why the target goes stale as soon as your weight changes.
How many calories you need
Where the number comes from: resting metabolic rate, activity factor, and which equation to use. Including what is known about their accuracy, which is less than any calculator implies.
Keep readingPlanning the deficit or the surplus
How fast to lose or gain, why the 7,700 kcal per kilo rule promises dates it cannot keep, and how to split protein, fat and carbohydrate.
Keep readingWhich supplements are worth your money
The full guide, by track: from protein and creatine to what does not work, with the dose and the cost of each one.
Fundamentals
How much a supplement can move at most, which ones have cleared the evidence bar, and what a label does and does not guarantee.
Protein and amino acids
The best-selling family: what really separates one from another, how much per serving, and which loose amino acids are worth the money.
Performance
The ones with a measured effect: creatine, caffeine, and everything you eat, drink and take around a run.
Health and micronutrients
The deficiencies that are worth correcting. Start with the general chapter —which ones to check and why— and carry on into the detail of every vitamin and every mineral.
Vitamins and minerals, one by one
The detail: what each vitamin does, how much you need, the dose at which it stops being harmless, and the blood test that confirms it.
What to buy
The products worth dropping and the final decision: what to get, in what order and for how much.
Recommended gear
Where to buy each thing
The products that pass the guide’s filter, with shop and indicative price. The links are affiliate links: the guide decides what goes in, not the commission.
Your calorie target, recalculated for you
My PR works out your daily target from your real weight and activity, and adjusts it every time you log a measurement. No need to go back to the calculator.
- · Estimated expenditure and today's deficit or surplus
- · Recalculates itself every time you log a weight
- · Reads your activity from Health if you allow it
