The Helthy blog

A new article every week on eating, training and making progress you can see. Straight answers, backed by evidence.

September 27, 2026 · 10 min read
How Many Calories Should I Eat to Lose Weight?
Most people lose fat steadily at 300–500 calories below maintenance. Here's how to find your maintenance calories, check it against the scale and fix it when it's off.
September 27, 2026 · 9 min read
How Much Protein Do You Need to Build Muscle?
Most lifters get the full benefit at about 1.6 g of protein per kg a day. Here's the evidence, the numbers by bodyweight and how to split it across meals.
September 27, 2026 · 10 min read
Why Am I Not Losing Weight? 8 Reasons the Scale Isn't Moving
Eating less but the scale won't budge? Water, weekends and under-logging hide most deficits. Here are the 8 usual causes and what to do this week.

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