Guides & Articles
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GLP-1 & Muscle
Body Recomposition
October 8, 2026
How Long Should a Cut Last? What the Research Says
A cut should last as long as it takes to lose the fat you want at about 0.5 to 1% of body weight per week, which is often two to four months. Here's how to work out yours.
October 1, 2026
How Much Protein Per Meal? What the Research Says
A research review suggests about 0.4 g of protein per kg of body weight per meal, across at least four meals. Here's where that number comes from and why there's no hard per-meal cap.
October 1, 2026
Macros for Cutting: How to Set Protein, Fat, and Carbs
To set macros for a cut, pick a moderate calorie deficit, set protein first, give fat a modest share, and let carbs fill the rest. Here's what the research says for each.
September 25, 2026
Weight Loss Plateau: Why It Happens and How to Break It
A weight loss plateau means the calories you eat now match the calories you burn at your new, lower weight. Here's how to confirm a real plateau and adjust without crash dieting.
September 25, 2026
Diet Break vs Reverse Diet: What the Research Shows
A diet break pauses a cut at maintenance for a week or two; a reverse diet raises calories step by step after a cut. Here's what the trials found for each.
September 6, 2026
What Is Body Recomposition? How to Lose Fat and Keep Muscle
Body recomposition means losing fat while keeping or gaining muscle. Here's who it works for, what drives it, and how to track it when the scale stalls.
August 22, 2026
How Much Protein Do You Need to Lose Weight?
The RDA isn't a weight-loss target, and 'eat more protein' isn't a plan. Here's what the actual research says about protein, satiety, and muscle preservation during a calorie deficit — with real numbers.
August 22, 2026
How to Lose Fat Without Losing Muscle
Losing weight and losing fat aren't the same thing. Here's what the research actually says about calorie deficits, protein, and resistance training — and how to make sure the weight you lose is fat, not muscle.
App Comparisons
August 22, 2026
MyFitnessPal vs Metriq Body
MyFitnessPal is a food diary. Metriq is a computed protocol. Here's an honest, feature-by-feature comparison of what each actually does — and which one solves the problem you actually have.
August 22, 2026
Best MyFitnessPal Alternatives in 2026
The best MyFitnessPal alternatives in 2026, compared honestly with App Store prices side by side: Lose It!, Cronometer, MacroFactor, and Metriq Body.
August 22, 2026
MacroFactor vs Metriq Body
MacroFactor and Metriq are the two apps that actually adjust your targets over time instead of leaving them static. Here's the real difference — and it's not the algorithm.