Guías
Lecturas originales y basadas en la evidencia para principiantes — sin mitos, cada artículo citado. Entrenamiento y nutrición, las dos mitades de todo plan.
How many calories should I eat? TDEE, explained
What TDEE means, how it's estimated from the Mifflin–St Jeor formula, and how to turn it into a calorie target for your goal.
How to start working out as a complete beginner
A calm, no-nonsense first step into training and nutrition — what actually matters in month one, and what you can safely ignore.
Macros explained — protein, carbs and fat for beginners
What macronutrients do, how much protein you actually need, and how to split your calories without overthinking it.
Why walking is underrated for fat loss
NEAT — the calories you burn just living — is a quiet, sustainable lever for fat loss and health. Here's how to use it without chasing a magic step count.
What BMI can and can't tell you
BMI is a quick population screen, not a verdict on your health or body composition. Here's how to read it honestly.