Zefro blog

Short, accurate guides on strength, calories and macros.

• 2026-10-10How to estimate your one-rep max without testing itYou do not need to grind out a true max. One lighter set and the Epley formula get you close. Here is the math, an example and when to trust it.
• 2026-10-10How many calories do you burn in a day? TDEE explainedYour daily calorie burn has two parts you can calculate: what your body spends at rest and what your activity adds. A worked example with real numbers.
• 2026-10-10How to set your macros for fat loss or muscle gainProtein first, then fat, then carbs for the rest. The exact split Zefro sets, where each number comes from, and worked examples for fat loss and muscle gain.
• 2026-10-10Progressive overload: the one idea behind getting strongerDo a little more over time. Four ways to add load, double progression with real numbers, how to tell it is working and what to do when you stall.