The dyllo blog
Short, evidence-based articles on nutrition, physical activity and habit psychology. No sensationalism.
NutrizioneIl colore è il primo macro.
MovimentoOgni passo fa il piano.
Colazione20g di proteine prima delle 9.
RecuperoMobilità: il muscolo silenzioso.
PranzoGrassi buoni, sazietà vera.
IdratazioneAcqua: il pre-workout ignorato.
Forza30 minuti, 3 volte a settimana.
SonnoIl riposo è performance.
Reads
Latest articles
macrosMacros for weight loss: how to split protein, carbs and fat
Macro splits aren't one-size-fits-all. Here's how to calculate the right ratio of protein, carbs and fat for your caloric deficit, with worked examples.
9 min read
caloriesDaily calorie calculator: how to find your real maintenance number
How many calories do you actually need every day? Calculate your real maintenance with BMR and TDEE — the same formula nutritionists use, with worked examples and the mistakes most people make.
8 min read
deficitCaloric deficit: a practical guide to sustainable fat loss
What a caloric deficit really is, how big it should be, and why an aggressive deficit backfires. Worked numbers, refeeds and diet breaks explained.
9 min read
BMRBMR vs TDEE: what's the difference (and which one to use)
BMR is what you burn at rest, TDEE is your total daily expenditure. Knowing the difference helps you set the right calorie target — with worked examples and when to use each.
7 min read
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