The FitCalc blog

Guides & articles

Science-backed, practical guides that turn our calculators’ numbers into real results. No fluff, no fads — just what the evidence supports.

Training

Progressive Overload: The Only Way to Keep Getting Stronger

Every effective training programme runs on one principle. Here's what progressive overload really means, the many ways to apply it, and how to break through plateaus.

Jul 23, 20262 min read

Body

BMI vs Body Fat: Which Actually Matters?

BMI is everywhere, but it can't tell muscle from fat. Here's when BMI is useful, where it falls apart, and why body-fat percentage tells a richer story.

Jul 16, 20262 min read

Nutrition

How Much Protein Do You Really Need?

Protein is the most over-debated macro in fitness. Here's what the research actually says about daily targets, timing, and whether you can overdo it.

Jul 9, 20262 min read

Calories

How to Calculate Your TDEE (and Actually Use It)

Your Total Daily Energy Expenditure is the anchor for every nutrition goal. Here's how it's calculated, why the number is only a starting point, and how to dial it in from your own data.

Jul 2, 20263 min read