Blog
Field notes on cutting, calorie tracking, and how Deficit works.
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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
Most BMR calculators use Mifflin-St Jeor, built on sedentary people. If you train, the Cunningham equation fits better. The main formulas compared.
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Protein on a cut: bodyweight or lean body mass?
The 1g-per-pound rule works by accident for an average body and breaks at the edges. Why lean body mass is the better protein anchor on a cut.
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How Deficit calculates your calories
Most calorie apps use one equation built on a sedentary 1990s population. Deficit doesn't. The four-part calculation under the hood, 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.