Blog

TDEE is the calories you burn per day, and every diet that ever worked comes down to eating below it. What it means, how to find yours, the three classic mistakes.

1.6 to 2.2g per kg of goal weight. Why protein is the one change that makes a diet bearable, how much that really is, and how to hit it without powders.

Which part of fast weight loss is fat, which part is water playing tricks on the scale, and the fastest rate you can lose and actually keep off.

Spot reduction is a myth, crunches don't burn belly fat, and the stomach goes last for a reason. What actually flattens it, from someone who did it.

Honest timelines and the calorie maths behind each. Why 10 pounds in a month is the aggressive ceiling, and how to set a target date you'll actually hit.

Face yoga won't chisel your jawline. But the face is often the first place results show. Puffy vs actual fat, and the quickest win available to you.

Har gao is 55 kcal a piece, one wu kok is 150. The smart steamed orders, the deep-fried traps, and how to do yum cha without wrecking your day. Every dish ranked.

Economy rice is the sneakiest plate in Malaysia because you build it yourself. The dish-by-dish menu, the free gravy trap, and how to point at the right things.

The whole story. The photo that made me start, every diet that failed, the simple system that finally worked, and what I eat now to keep it off. No keto, no supplements, no giving up the food I love.

Teh tarik is 128 kcal. Milo dinosaur is 250 kcal. Air bandung is 185 kcal. Every drink at the mamak and kopitiam counted, with the kurang manis maths thrown in.

One roti kosong is 300 kcal. Two roti telur with chicken curry banjir and a teh tarik is over 1,000. Full breakdown of every version you can order.

A basic bungkus is around 556 kcal. Add ayam goreng and a teh tarik at the kopitiam and you are at 1,200 kcal before 9am. Every component broken down precisely.

A standard plate is around 686 kcal. The noodles are only 174 of those. The real villain is something invisible on your plate.

Every exercise you actually need. Each muscle group covered with sets, reps, and step-by-step instructions. Plus a full 3-day programme to start this week.

No tricks, no special foods. Just the one principle that every successful diet is built on, and why knowing it is good news.

400g chicken breast, 250g cooked rice, 400g vegetables. Over 130g protein. The exact meal I ate almost every day to lose 40kg.

The logic of keto is fine. The problem is nasi lemak, roti canai, mee goreng, and every family meal you have ever eaten.