Articles & guides — page 6
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
Why did I gain 2 kg overnight?
Two kilograms overnight cannot be fat — that would take 15,400 kcal. What it is instead, what a 7-day-half-life trend does with the spike, and when it is real.
First principlesDieting & troubleshooting11 minCan you lose fat and gain muscle at the same time?
Yes: body recomposition showed up in 4- to 10-week trials, most clearly in beginners. Why fat and muscle are not an even swap, the calories, and how to tell.
Human trial dataDieting & troubleshooting6 minDoes one bad day of eating ruin a diet?
No — here is the arithmetic. What a 3,000, 4,000 or 5,000 kcal day does to a week's deficit, why the scale lies the next morning, and what to log afterwards.
First principlesDieting & troubleshooting6 minShould you weigh food cooked or raw?
Either, as long as the weight matches the database entry. Why cooking changes grams but not calories, the ways to mix them up, and a method for batch cooking.
Method / guideDieting & troubleshooting6 minWhat should you eat when you're sick or on a deload week?
Expenditure arithmetic for a light week: what the activity multiplier can and cannot see, why protein does not move, and three ways to set the calorie target.
First principlesDieting & troubleshooting9 minAre restaurant calorie counts accurate?
On average, yes: 269 chain-restaurant dishes tested in a lab were within 10 kcal of the menu. But 19% held at least 100 kcal more than stated. Here is why.
Human trial dataDieting & troubleshooting8 minCan AI count calories from a photo?
Roughly. In a 2025 test on 195 dishes, a general AI model missed by 123 kcal on average from the photo alone, and by 53 kcal when given the full recipe.
Human trial dataDieting & troubleshooting8 minCan you spot-reduce belly fat?
Mostly no: 6 weeks of ab exercises left belly fat unchanged in a trial of 24 adults. One newer trial of 16 men found a small extra trunk loss. The evidence.
Human trial dataDieting & troubleshooting8 minIs cardio or weights better for fat loss?
In an 8-month trial of 119 adults, cardio lost more fat than weights on average; weights added lean mass instead. What 32 longer trials add to that answer.
Human trial dataDieting & troubleshooting7 minDo nuts make you gain weight?
In 86 trials in adults, eating about 45 g of nuts a day for a median 8 weeks did not change body weight vs control (+0.09 kg, not significant). Here is why.
Human trial dataDieting & troubleshooting9 minDo you eat more than you think?
Often, yes. Dieters who reported very low intakes under-reported what they ate by 47% on average, and even athletes logged about 19% less than they burned.
Human trial dataDieting & troubleshooting10 minDoes alcohol stop your body using fat for fuel?
Alcohol does not stop fat burning outright: in a chamber study of 8 men, fat use fell about a third on drinking days, only while the alcohol was processed.
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.