The Knowledge Hub

Master the principles behind your progress. From understanding recovery scores to the science of consistency.

ConsistencyWeight LossWeight Gain
Weight Loss

How to Calculate Macros for Fat Loss (Evidence-Based Guide)

The complete evidence-based guide to calculating your protein, carbs, and fat for sustainable fat loss. Learn why bodyweight-anchored targets beat percentage-based splits.

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Weight Gain

How to Calculate Macros for Muscle Gain (Evidence-Based Guide)

The complete evidence-based guide to calculating your protein, carbs, and fat for lean muscle gain. Learn why moderate surpluses beat "eating big" and how to minimize fat gain.

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Consistency

How to Build Consistent Daily Steps (And Why It Matters)

Why consistent daily steps matter more than occasional big days. Learn how step variability affects fat loss and how to build sustainable activity habits.

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