How many calories to lose weight? Estimate maintenance with the Mifflin-St Jeor equation, pick a deficit for your size and adjust when the scale stalls.
· 11 min read
Featured article
Weight loss has a lot of moving parts. We cover them one at a time.
Most advice online is either a sales page or a rewrite of one. We go to the studies, do the arithmetic, and tell you what the result means for an ordinary week. Pick a topic to begin.
- Weight Loss How fat loss actually works: calorie deficits that hold up, plateaus, maintenance, and the habits that keep weight off.
- Diet & Nutrition Protein, fiber, meal structure, and eating patterns compared on the evidence rather than the marketing.
- Metabolism What your metabolic rate is, what changes it, and which claims about boosting it survive scrutiny.
- Fitness Walking, strength training, and cardio plans built for people who are starting from where they are, not where an app assumes.
- Product Reviews Supplements, programs, and tools reviewed by ingredients, evidence, pricing, and refund terms. Affiliate links are disclosed.
- How we review Our standards for sources, numbers, affiliate links, and corrections.
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Weight Loss
How fat loss actually works: calorie deficits that hold up, plateaus, maintenance, and the habits that keep weight off.
Weight Loss
How Many Calories Should You Eat to Lose Weight? The Calculation, Step by Step
How many calories to lose weight? Estimate maintenance with the Mifflin-St Jeor equation, pick a deficit for your size and adjust when the scale stalls.
· 11 min read
More weight loss guides are in progress. See what is published.
Diet & Nutrition
Protein, fiber, meal structure, and eating patterns compared on the evidence rather than the marketing.
Diet & Nutrition
How Much Protein Do You Need to Lose Weight? Targets by Body Weight, With a Food List
How much protein to lose weight? A practical fat-loss target from the research, how to spread it through the day and a table of everyday foods.
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More diet & nutrition guides are in progress. See what is published.
Metabolism
What your metabolic rate is, what changes it, and which claims about boosting it survive scrutiny.
Metabolism
Does Your Metabolism Really Slow Down With Age? What a Landmark Study Found
Does metabolism slow with age? A 2021 analysis of 6,400 people found metabolic rate stable from 20 to 60. See what drives midlife weight gain.
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More metabolism guides are in progress. See what is published.
Fitness
Walking, strength training, and cardio plans built for people who are starting from where they are, not where an app assumes.
Fitness
Walking for Weight Loss: A 12-Week Plan That Starts Where You Are
Walking for weight loss: how much walking burns, why it works better than its calorie count suggests and a 12-week plan from 20 minutes a day.
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Product Reviews
Supplements, programs, and tools reviewed by ingredients, evidence, pricing, and refund terms. Affiliate links are disclosed.
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What you can expect from every article here
- Primary sources
- Claims link to the trial, meta-analysis, or guideline they came from, not to another blog.
- Worked numbers
- When a target depends on your weight or activity, we show the calculation so you can run it yourself.
- Disclosed affiliate links
- Reviews say up front when a purchase pays us. Ratings are based on ingredients, evidence, price, and refund terms.
- Dated updates
- Each article shows when it was published and last revised. Corrections are noted in the text.