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FitFixLife Blog
Science-backed guides on nutrition, training, and supplements. Every article connects to a free tool so you can put knowledge into action.
How to Calculate Your Maintenance Calories (Step-by-Step)
Learn how to find your TDEE using the Mifflin-St Jeor equation. Understand what maintenance calories are and how to use them for fat loss or muscle gain.
BMI Explained: What Your Number Really Means
BMI is one of the most misunderstood health metrics. Learn what it measures, where it falls short, and how to use it alongside other tools.
The Complete Guide to Protein Intake for Muscle and Recovery
How much protein do you actually need? This guide covers optimal intake by goal, the best sources, timing, and how supplements fit in.
Understanding Macros for Beginners: Protein, Carbs, and Fat
A plain-language breakdown of macronutrients. Learn what macros are, why they matter, and how to set your ideal split for any goal.
How Much Water Should You Drink Per Day? (Science-Based Answer)
The real answer to daily water intake depends on more than the 8-glasses rule. Learn how weight, activity, and climate affect your hydration needs.
Best Protein Powder in 2026: An Honest Buying Guide
We compared dozens of protein powders on ingredients, taste, value, and third-party testing. Here are our top picks for every goal and budget.
Creatine 101: Everything You Need to Know
Creatine is the most researched supplement in sports nutrition. Learn how it works, the right dose, loading protocols, and which products to trust.
Pre-Workout Supplements: Are They Worth It?
Pre-workouts promise energy, focus, and better pumps. We break down the key ingredients, who benefits most, and when to skip them.
One-Rep Max Guide: How to Estimate and Use Your 1RM
Your one-rep max is the foundation of smart programming. Learn how to estimate it safely, which formulas to use, and how to plan your training around it.
Calorie Deficit vs. Surplus: Which Is Right for Your Goal?
Should you eat less or eat more? This guide explains when to cut, when to bulk, and how to set the right calorie target for fat loss or muscle gain.
How to Build a Workout Plan That Actually Works
Learn how to structure a weekly workout plan around your goals. Covers training splits, exercise selection, volume, frequency, and progression for beginners and intermediates.
Intermittent Fasting for Beginners: Protocols, Benefits, and Who It's For
A complete beginner's guide to intermittent fasting. Learn about 16:8, 5:2, and other IF protocols, the science behind them, and whether fasting is right for your goals.
Sleep and Recovery for Athletes: Why Rest Days Matter
Sleep is the most underrated performance enhancer. Learn how sleep affects muscle growth, fat loss, and athletic performance, plus practical tips to improve your rest.
Running for Beginners: A Couch to 5K Guide with Pace Targets
Start running from scratch with this beginner-friendly guide. Includes a week-by-week Couch to 5K plan, pace targets, gear tips, and injury prevention advice.
Meal Prep for Fat Loss: How to Stay in a Deficit Without the Stress
Learn how to meal prep for a calorie deficit. This guide covers planning, batch cooking, portion control, and practical tips to make fat loss sustainable.
Best Supplements for Beginners: What Actually Works
Cut through the hype. This guide covers the only supplements backed by strong evidence for beginners: protein, creatine, vitamin D, and more. Skip the rest.
How to Read Supplement Labels: Red Flags, Third-Party Testing, and Dosing
Learn how to decode supplement labels. Spot proprietary blends, underdosed ingredients, and fake certifications. Know what to look for before you buy.
Progressive Overload Explained: The Key Principle Behind Muscle Growth
Progressive overload is the foundation of all training progress. Learn what it means, how to apply it, and the most effective methods for long-term muscle and strength gains.
How to Track Your Fitness Progress (The Right Way)
Stop guessing and start measuring. Learn the best methods to track strength, body composition, nutrition, and overall fitness with the FitFixLife Score and free tools.
Electrolytes and Hydration for Athletes: Beyond Just Water
Water alone is not enough for active people. Learn why electrolytes matter, the key minerals to replace, signs of imbalance, and how to hydrate properly for performance.
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