Eight plain-English guides to the numbers behind weight loss: how many calories you actually need, what a deficit really is, and why the scale sometimes refuses to move. Written to be useful whether or not you ever install the app.
Work out your maintenance calories, then subtract a sensible deficit. The formula dietitians use, worked examples, and the floors you should not go below.
Read the guide →A calorie deficit is the mechanism behind fat loss. What it is, how big yours should be, and why the 3,500-calorie rule is only an approximation.
Read the guide →Most people underestimate what they eat. The habits that make tracking accurate: weighing food, logging cooking oils and handling restaurant meals.
Read the guide →What a photo can and cannot tell an AI about your meal, where estimates go wrong, and how to use photo-based calorie tracking without being misled by it.
Read the guide →BMR is what you burn at rest. TDEE is what you burn in a day. The difference decides your calorie target, and mixing them up is a common and costly mistake.
Read the guide →Where the 10,000 step target actually came from, what the research says about step counts and health, and how many calories walking really burns.
Read the guide →The 8 glasses rule has little evidence behind it. What the National Academies recommend, how body weight changes it, and how to tell if you are hydrated.
Read the guide →You are tracking and training, and the scale will not move. The eight causes behind almost every genuine plateau, and what to do about each one.
Read the guide →AI calorie tracking, an AI health coach, steps, water and weight goals. Free on iPhone.
