How To Calculate Macros For Fat Loss (The 5-Step Formula)
Maintenance is bodyweight × 12, minus 500. Protein 1g/lb, fat 0.3g/lb, carbs fill the rest. At 200 lb: 1,900 calories, 200g protein, 60g fat, 140g carbs.
By Justin Myers · October 14, 2026
Fat Loss
The engineering approach to losing the gut: deficits that don't wreck your life, and how to keep muscle while you cut.
How Long Does It Take To Lose 20 Pounds? (Your Timeline by Body Fat)
About 20 weeks at a 500-calorie deficit. Heavier and above 15% body fat? As few as 8-11. Your timeline by body fat, and the 5 steps to get there.
By Justin Myers · October 12, 2026
Does Your Metabolism Slow Down As You Age? (Not Until 60 — Here's What Does)
Not until about 60. A study of 6,600+ people found size-adjusted metabolism holds steady from 20 to 60. What drops in your 30s is how much you move.
By Justin Myers · October 11, 2026
Potato vs Rice for Weight Loss (Gram for Gram)
Boiled potato has a third fewer calories per gram than white rice, 4x the fiber and 10x the potassium. Why potatoes win a cut, and when rice wins.
By Justin Myers · October 5, 2026
How Many Steps a Day to Lose Weight? (Math by Bodyweight)
About 10,000 a day, on top of a calorie deficit. At 200 lb, 10,000 steps burn ~350-400 net calories. Your number by bodyweight, and why walking alone stalls.
By Justin Myers · October 3, 2026
The 80/20 Diet: Does It Work? (The Math On Your 20%)
Eat whole foods 80% of the time and anything the other 20%. It works for weight loss only if the 20% fits your calories. The math, and how to set it up.
By Justin Myers · October 2, 2026
What To Eat To Lose Fat And Gain Muscle (The 90/10 Rule)
Mostly single-ingredient foods, 1g of protein per pound, a calorie deficit, and real lifting. Why the 90/10 list works, what it can't do, and the other 10%.
By Justin Myers · September 30, 2026
Should You Weigh Food Raw or Cooked? (Meat, Rice, Pasta & Oats)
Either works if your app entry matches what you weighed. Mix them and 100g of dry pasta logs as 158 calories, not 371. The rule for meat, rice, pasta and oats.
By Justin Myers · September 28, 2026
High Volume Low Calorie Foods (What The Satiety Research Actually Ranks)
Boiled potatoes scored 323% on the only satiety index ever published; a croissant scored 47. The foods that actually fill you up — and the ones that don't.
By Justin Myers · September 27, 2026
Calorie Banking: Does It Work? (Run The Math First)
Yes — the deficit is a weekly total, not a daily one. But a 1,000-calorie bank covers two-thirds of a 1,495-calorie restaurant meal. Here's the real math.
By Justin Myers · September 16, 2026
How Many Calories Does a Pound of Muscle Burn? (It's Not 50)
About 6 calories a day, not the 50 the internet repeats. The real number, why lifting still raises your metabolism, and what actually moves your burn.
By Justin Myers · September 11, 2026
How To Keep The Weight Off After Losing It (The System That Finally Stuck)
Regain isn't a broken metabolism — it's that a diet has an end date and maintenance never got a plan. The four-part system that held the weight off.
By Justin Myers · September 10, 2026
How Long Should A Cut Be? (And How To Know When To Stop)
Most cuts should run 8-16 weeks. Length is an output of fat-to-lose divided by rate - here's the ceiling, the stop signals, and when to break a long cut up.
By Justin Myers · September 2, 2026
Can You Build Muscle And Lose Fat At The Same Time? (The Honest Answer)
Yes — but recomposition mostly works for beginners, returners, and heavier lifters, and it's slow. Who it works for, the real timeline, and when to cut instead.
By Justin Myers · August 23, 2026
How To Get To 10% Body Fat (And How Long It Actually Takes)
Same deficit that got you to 15% — what changes is pace. About 1% of bodyweight a week above 15% BF, 0.5% below. For most guys that's 4–6 months, not 12 weeks.
By Justin Myers · August 2, 2026
Does Alcohol Affect Fat Loss? (The Honest Math)
Yes — but through calories and appetite, not a broken metabolism. A regular beer is 153 calories. Here's the math for drinking inside a deficit.
By Justin Myers · July 27, 2026
What Body Fat Percentage Should You Start Cutting At? (The Honest Threshold)
Cut if you're above 15% body fat. Bulk under 12%. In between, your goal decides — here's the rule, the partitioning research behind it, and how long it takes.
By Justin Myers · July 25, 2026
Does Walking After Eating Help You Lose Weight? (A Little — Here's The Honest Version)
A little — a post-meal walk adds daily movement and blunts your blood-sugar spike, but it won't burn off the meal. Fat loss still comes down to a deficit.
By Justin Myers · July 24, 2026
How Much Cardio To Lose Fat? (Less Than You Think)
Little to none is required — a calorie deficit burns fat, not cardio. Here's when cardio actually helps, and why steps beat it for most people.
By Justin Myers · July 19, 2026
Why Am I Not Losing Weight In A Calorie Deficit? (The 2 Real Reasons)
If the scale won't move, you're almost never in the deficit you think — untracked calories or water is hiding it. Here's how to tell which one, and fix it.
By Justin Myers · July 18, 2026
How To Lose Fat Without Losing Muscle (The 5 Levers That Keep It)
You lose muscle in a cut from crash deficits, low protein, and skipped lifting. Fix those five levers and the scale weight you drop is fat, not muscle.
By Justin Myers · July 17, 2026
How Big Of A Calorie Deficit To Lose Fat? (The Number That Sticks)
About 500 calories a day below maintenance — roughly 20–25% under — for a pound of fat a week. Here's why bigger isn't faster, and how to find your number.
By Justin Myers · July 17, 2026
How To Lose Belly Fat After 30 (Without Living at the Gym)
Why the belly is where fat loss after 30 gets won or lost, what moves the needle (and what doesn't), and the engineer's system for losing it on a real schedule.
By Justin Myers · June 7, 2026