Articles & guides — page 4
212 pieces on the questions people actually search — how many calories, how much protein, how big a deficit, what a set at RIR 2 means, how the 1RM estimate works, how many sets a week — with every number derived from the formulas the apps use or cited to a source you can open. Training and nutrition education only; never medical advice.
212 articles
Does your metabolism slow down with age?
A study of 6,421 people aged 8 days to 95 found daily energy use, adjusted for body size, stays flat from 20 to 60 and falls slowly after 60. What that means.
Human trial dataNutrition fundamentals8 minDoes muscle burn more calories than fat?
Yes, but less than claimed: at rest a kilo of muscle uses about 13 kcal a day and a kilo of fat about 4.5. Organs weighing a few kilos use far more than both.
Human trial dataNutrition fundamentals8 minDoes protein keep you full?
Mostly yes. In trials, higher-protein meals raised fullness ratings, and 19 adults on a 30% protein diet ate about 441 kcal a day less. The limits matter.
Human trial dataNutrition fundamentals7 minDoes sugar make you fat?
In 12 trials that swapped sugar for other carbs at the same calories, body weight did not change (0.04 kg). Sugar mattered through the calories it added.
Human trial dataNutrition fundamentals8 minHow many calories does walking burn?
Walking a mile at an ordinary pace cost about 80 to 90 kcal in two lab studies of young adults. Size matters most; speed matters less per mile than per minute.
Human trial dataNutrition fundamentals8 minHow much protein can your body use in one meal?
More than the 20–30 g rule suggests. In a 2023 study, 100 g of protein after training kept muscle building for 12 hours, with little extra burned for energy.
Human trial dataNutrition fundamentals7 minIs a high-protein diet bad for your kidneys?
In adults without kidney disease, 28 trials found no difference in the change in kidney filtering on about twice the protein. Kidney disease is a separate case.
Human trial dataNutrition fundamentals7 minIs fruit bad for you?
Across 11 trials of 3 to 24 weeks, eating more whole fresh fruit kept body weight steady or lowered it slightly; 7 of 11 pointed down. Juice differs.
Human trial dataNutrition fundamentals8 minIs the anabolic window real?
Not as a one-hour deadline. In a review of 23 trials, the protein-timing effect vanished once daily protein was matched; total protein predicted muscle gain.
Human trial dataNutrition fundamentals8 minLean bulk or “dirty bulk”: which builds more muscle?
In an 8-week trial of 17 trained lifters, a bigger calorie surplus mostly added fat: muscle thickness grew about the same at maintenance, small or big surplus.
Human trial dataNutrition fundamentals7 minPlant or animal protein for muscle?
With enough total protein and training, source mattered little: in a 10-week trial, vegan and meat-eating young adults both grew thigh muscle by 8.3%.
Human trial dataNutrition fundamentals7 minDoes more protein help women after menopause build muscle?
Not much beyond training itself. In a trial of women past menopause, 1.2 g/kg of protein a day added no extra muscle or strength over 0.8 g/kg in 10 weeks.
Human trial dataZyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.