GainCalculator Blog
Evidence-based articles on training, strength, nutrition, and endurance performance. No bro-science — just research-backed guides.
How Much Creatine Should You Take Per Day?
Loading vs maintenance doses, timing, best forms — the complete evidence-based creatine guide with exact gram recommendations.
Read article → CardioWhat Is a Good VO2 Max for My Age?
VO2 max norms by age and sex from poor to elite, how VO2 max declines with age, and the most effective ways to improve it.
Read article → Muscle BuildingHow Long Does It Take to Build Muscle?
Realistic muscle gain rates by experience level, what happens week-by-week, and why nutrition and sleep matter as much as training.
Read article → NutritionHow to Calculate Your Macros for Fat Loss and Muscle Gain
Step-by-step: TDEE → calorie target → protein → fat → carbs. Includes worked examples and goal-specific targets.
Read article → StrengthWhat Is a Good Bench Press for My Body Weight?
Bench press standards from beginner to elite by body weight for men and women, plus the fastest route to a bigger bench.
Read article → CardioHow Many Calories Do You Burn Walking?
Calorie burn tables by weight and pace, the truth about 10,000 steps, and how incline changes the equation significantly.
Read article → NutritionWhat Is TDEE and How Do You Calculate It?
The four components of total daily energy expenditure explained, with exact formulas and how to use your TDEE for your goal.
Read article → NutritionHow Much Protein Do You Actually Need Per Day?
Why WHO's 0.8 g/kg is outdated, what the research actually says, and the best high-protein foods to hit your targets.
Read article → Training ScienceWhat Is Progressive Overload and How Do You Apply It?
Five methods of progressive overload, recommended increments by experience level, and what to do when you hit a plateau.
Read article → Fat LossHow to Lose Weight Safely: The Calorie Deficit Guide
The right rate of fat loss, why most diets fail, how to preserve muscle during a cut, and the exact deficit calculations.
Read article → StrengthHow to Calculate Your One Rep Max (1RM)
The most accurate 1RM formulas compared, training percentages from your max, and when you should actually test it.
Read article → HealthIs BMI Actually Accurate? What It Measures and What It Misses
Where BMI fails for muscular athletes and different ethnicities, and which metrics give a more complete picture of health.
Read article → Body CompositionHow to Measure Body Fat Percentage (Every Method Compared)
DEXA, Navy formula, BIA scales, calipers — every method ranked by accuracy, cost, and practicality for tracking progress.
Read article → NutritionIntermittent Fasting: What It Is, How It Works, and What Schedule to Choose
16:8 vs 5:2 vs OMAD compared, the muscle loss myths debunked, and how to pick the protocol that fits your lifestyle.
Read article → StrengthSquat Standards by Body Weight: Are You Beginner, Intermediate or Advanced?
1RM squat standards from beginner to elite for men and women, plus the exact weak-point fixes for each plateau.
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