Latest posts
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The 2026 Protein Guidelines: RDA Raised From 0.8 to 1.2-1.6 g/kg
The short version: in January 2026 the USDA and HHS released the 2025-2030 Dietary Guidelines for Americans, which raised the recommended protein intake from 0.8 g per kg of bodyweight to a range of 1.2 to 1.6 g per kg. For a 70 kg adult that moves the target from about 56 g to roughly…
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How Much Protein Per Day? The Ranges, by Bodyweight and Goal
Updated for the 2026 guidelines: in January 2026 the 2025-2030 Dietary Guidelines for Americans raised the general-population recommendation from 0.8 g/kg to 1.2-1.6 g/kg. Active people and anyone in a deficit still sit above that range. Full breakdown of what changed. Short answer: most adults need 1.2 to 2.2 g of protein per kg of…
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Creatine Dosing: Loading Phase or Straight to 5 g?
Creatine monohydrate is the most-researched supplement in sports nutrition, and the dosing question comes up constantly: do you need a loading phase, or can you just take 5 g a day? The short answer Both work. A loading phase of about 20 g per day (split into 4 doses) for 5 to 7 days saturates…
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Why Every TDEE Calculator Gives You a Different Number
Run your stats through five TDEE calculators and you will get five different numbers, sometimes 300 kcal apart. None of them is broken. They disagree for three predictable reasons, and knowing them tells you how to actually use your number. Reason 1: different BMR equations Your basal metabolic rate can be estimated with several published…
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How much protein do you need on a cutting diet?
In a calorie deficit, most sports-nutrition guidance lands between 1.6 and 2.2 g of protein per kg of bodyweight per day, noticeably higher than the general-health minimum. The leaner you already are and the bigger your deficit, the closer to the top of that range you should sit. Skip the math and get your exact…