How Much Protein Do You Need Per Day?
The protein RDA is 0.8 g per kg of body weight, but active people and lifters often do better with 1.4 to 2.0 g/kg. Here is how to set and spread your intake.
Nutrition guides
Practical, well-sourced how-to guides on strength training, running, nutrition and recovery. Every guide lists the guidelines and studies it is based on.
How to Calculate Your Maintenance Calories (TDEE)
Estimate your maintenance calories with the Mifflin-St Jeor equation and an activity factor, then fine-tune the number using two to three weeks of weigh-ins.