Guides
Everything here is written the way Nyval AI coaches: specific numbers, honest trade-offs, and the version of the advice you'll still be following in three months.
6 min read
How to set a calorie deficit you can actually keep
Why an 18% deficit beats an aggressive one, how to pick your number from your TDEE, and how to adjust when the scale stalls.
Read guide5 min read
How much protein you actually need per day
The 1.6-2.2 g/kg range explained, how to split it across meals, and cheap high-protein options that don't require cooking.
Read guide4 min read
Should you eat less on rest days?
What actually changes on a day off, why cycling calories rarely helps beginners, and what to prioritise instead.
Read guide5 min read
How to track food without weighing everything
Hand portions, photo logging and plain-language estimates — accurate enough to work, loose enough to keep doing.
Read guideStart with your numbers
The free TDEE & calorie calculator gives you the maintenance, cutting and protein figures every guide below refers to.