ls ./blog/nutrition
Nutrition posts
The numbers behind the diary: TDEE, protein targets, cooked weight, and what a blown Saturday actually costs.
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Cooked Weight: Why Your Soup Lies and How to Count It Honestly
Food databases list raw values, but you eat cooked food. Rice triples in weight, chicken shrinks by a quarter, soup is mostly water. Where the 200-500 kcal logging errors come from — with a worked soup example.
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Weekend Overeating Math: One Saturday vs the Weekly Budget
A 3,200-kcal Saturday feels like a blown diet. Run the actual numbers against a weekly budget and it's an 8% overshoot — real, but recoverable. The math, the one case where it does hurt, and how to check your week.
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A Protein Target That Survives Real Life
Optimal protein numbers come from studies where people are fed identical meals on schedule. Here's how to pick a target you'll actually hit on a random Tuesday — and how to check it's working.
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TDEE Explained in Plain Language: BMR, Activity, and the Deficit
What TDEE actually is, how the Mifflin-St Jeor formula estimates your burn, what the activity multipliers mean, and why a 15% deficit beats a heroic one — with a full worked example.