#Nutrition

Calorie Deficit for Fat Loss — What James Smith Gets Right (and What Most People Get Wrong)

A 1,200 calorie diet is not the answer. Here’s what a sustainable calorie deficit actually looks like, why James Smith’s 20% rule works, and how to calculate yours.

James Smith Macro Calculator Explained — Protein, Carbs and Fats Made Simple

Confused about macros? Here’s exactly how the James Smith macro calculator splits your protein, carbs and fats — and why the protein-first approach makes fat loss easier.

How I Calculated My TDEE and Finally Stopped Guessing My Calories

I spent years guessing my calories and getting nowhere. Here’s how I finally calculated my TDEE properly — and the exact tool I used to get accurate numbers in under 2 minutes.