Blog
Nutrition and tracking, with the sources attached.
These pieces describe what reference bodies and published research report. They do not tell you what to eat, and any claim that could change your behaviour carries a citation you can go and check.
What macronutrients actually are, and what the numbers mean
Protein, carbohydrate and fat explained through the energy they carry, the reference intakes published for them, and why two people with the same calorie total can eat very differently.
Read →What a calorie deficit is, and what the research says about measuring one
A deficit is a difference between two numbers that are both estimates. Here is where the uncertainty in each one comes from, and what studies report about how large it gets.
Read →Protein: what the evidence reports about intake ranges
Reference intakes, what meta-analyses of resistance-training studies report about higher intakes, and where the reported benefit stops.
Read →Restaurant meals: what the measurements show
Studies that weighed and analysed restaurant food found consistent gaps between listed, estimated and actual energy content. What that means for logging a meal you did not cook.
Read →Why food tracking drifts, and where the error comes from
Logging accuracy degrades in predictable places: forgotten additions, eyeballed portions, and the meals that are too much effort to enter. An informational look at each.
Read →