Nutrition
Calories, protein, meal timing and what actually moves the needle.
8 answers
4 calculators
Calculators
Answers8
Why did I gain weight overnight?
Water and food, not fat: a kilo of fat holds about 7,700 kcal, so a jump of one or two kilos in a day cannot be fat you have eaten.
Why has my weight loss stopped?
Usually intake has crept up, and your maintenance drops as you get lighter; water can also hide real fat loss for weeks.
Does eating late make you fat?
Not by itself: total daily calories decide it, and late eating mainly matters if it leads you to eat more.
How many calories should I eat to lose weight?
About 20% below your maintenance, which for most people is 400–600 kcal per day.
How much protein per meal?
About 0.4 g/kg per meal across four meals, which is roughly 30–50 g for most people.
How much protein should I eat?
Eat 1.6–2.2 g of protein per kg of bodyweight per day; more has shown no extra benefit for muscle.
How much water should I drink?
Drink to thirst, plus around 500 ml per hour of hard training; pale-yellow urine is the practical check.
Is the anabolic window real?
Not in any practical sense: total daily protein matters far more than eating within 30 minutes of training.