Blog
Field notes on cutting, calorie tracking, and how Deficit works.
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How accurate is each way to measure body fat?
Tape, calipers, pictures, smart scales, InBody, DEXA and BodPod: how far each can be off, what moves the reading, and which to use on a cut.
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How to measure body fat at home
Step by step for men and women: where to put the tape for the U.S. Navy method, and where and how to pinch for 3-site skinfold calipers.
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How to set up a structured cut
A step-by-step guide to running a finite, structured cut: how long it runs, the deficit and protein to set, and how to adjust it week to week.
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Cunningham equation: the BMR formula for athletes
Mifflin-St Jeor guesses your resting burn from weight. Cunningham uses lean mass, so it sees muscle. The main BMR formulas compared, with worked numbers.
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Protein on a cut: bodyweight or lean body mass?
1 g per pound is the top of the protein range, not the target. Why body weight works for most people on a cut, and when to switch to lean body mass.
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How Deficit calculates your calories
Most calorie calculators use one equation that can't see body composition. Deficit starts from lean mass. The four-part calculation, explained.
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Scale weight vs body fat: which tells the truth
Weight is fast, cheap, and noisy. Body fat is slow, expensive, and meaningful. Both have a job. Confusing them is how cuts go off the rails.
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The weekly check-in: what it is and why it works
Once a week, the app asks what your body did, then adjusts your targets for the week ahead. The ritual, the algorithm, and why it beats fixed targets.
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Why logging your food gets easy after 3 days
The #1 reason people don't track calories is that it sounds tedious. It is, for about 72 hours. Then repetition kicks in and it stops mattering.
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Why you shouldn't diet forever
A cut should have an end date. The case for finite, structured cycles over indefinite restriction, and what the research says about adaptation.