GainsMeal Blog
Evidence-based guides on macros, TDEE, protein, and meal planning — written for people who train seriously.
Not sure whether to bulk or cut? This guide explains the key differences, how to set your calories and macros for each phase, and what a full sample day looks like for both goals.
A complete 7-day cutting meal plan built around your macros. Learn how many calories to eat, how to set your protein, and get a real week of meals to start losing fat without sacrificing muscle.
Learn how to calculate your macros for muscle gain step by step. Understand protein, carbs, and fat targets based on your body weight and goal.
Understand what TDEE (Total Daily Energy Expenditure) is, how to calculate it, and why it's the foundation of any effective diet — whether you want to gain muscle or lose fat.
How much protein do you actually need per day to build muscle, lose fat, or maintain? Here's what the research says — and how to hit your target consistently.
Ready to apply what you learned?
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