How many calories a day to lose weight
How many calories a day to lose weight: your TDEE minus 15–20%. A table by sex, age and weight, the formula, and realistic weekly loss.
Body recomposition: how to lose fat and gain muscle at the same time
Recomposition works on a small deficit, 1.8–2.2 g protein/kg and strength training. Who it suits, how to set calories and how to measure progress.
How much protein a day to build muscle
For muscle growth, 1.8–2.2 g of protein per kilogram a day. How much per meal, which sources give most per calorie, and how to do it without meat.
Training 3 days a week: a full body plan for beginners
A ready full body plan for three days a week: three sessions, exact exercises, sets and reps, how to pick your loads and how to progress weekly.
What to eat before and after a workout
Before training, carbs with some protein; after, protein plus carbs. How many hours before, concrete meal examples, and what actually changes results.
Build your plan in 2 minutes
MicroPlan turns your measurements into calories and macros, builds a meal and training plan and tracks your progress — free, no account.
Open the app