Built For Men

Built For Men Helping men lose fat, build strength, and create a system they can stick to for life. 💪🔥

Fat Loss. Strength. Performance.

18/09/2026

Energy balance is king.

That doesn’t mean weight loss is simply “eat less, move more.”

Calories in and calories out are both dynamic. Sleep, appetite, satiety, food quality, portions, hormones, genetics and environment can influence intake.

Expenditure changes too through resting metabolism, exercise, NEAT, thermic effect of food, body size and adaptive thermogenesis.

When enough of these factors stack against you, weight loss can genuinely feel impossible.

Nearly 60 kg later, what changed things for me was learning how to make more of these factors work for me, not against me.

The biology is complicated. The equation is not. Energy balance is king.

For those who want continued reading: here’s the research:

1. Energy balance/body-weight regulation
PMID 28193517
https://pubmed.ncbi.nlm.nih.gov/28193517/
2. Protein, satiety, GLP-1, CCK & ghrelin
PMID 32768415
https://pubmed.ncbi.nlm.nih.gov/32768415/
3. Sleep restriction, ~385 kcal/day ↑ intake
PMID 27804960
https://pubmed.ncbi.nlm.nih.gov/27804960/
4. Sleep extension, ~270 kcal/day ↓ intake
PMID 35129580
https://pubmed.ncbi.nlm.nih.gov/35129580/
5. Ultra-processed diet, ~508 kcal/day ↑ intake
PMID 31105044
https://pubmed.ncbi.nlm.nih.gov/31105044/
6. Portion size and energy intake
PMID 34687532
https://pubmed.ncbi.nlm.nih.gov/34687532/
7. Components of energy expenditure
PMID 38759093
https://pubmed.ncbi.nlm.nih.gov/38759093/
8. Calorie restriction and reduced free-living activity
PMID 18198305
https://pubmed.ncbi.nlm.nih.gov/18198305/
9. Genetics and appetite/body-weight regulation
PMID 34556834
https://pubmed.ncbi.nlm.nih.gov/34556834/
10. Adaptive thermogenesis systematic review
PMID 33762040
https://pubmed.ncbi.nlm.nih.gov/33762040/
11. ~54 kcal/day RMR adaptation study
PMID 32386226
https://pubmed.ncbi.nlm.nih.gov/32386226/

It’s the daily decisions we make, that shape our future. The minutes determine the hours, which fill the days that chang...
17/09/2026

It’s the daily decisions we make, that shape our future. The minutes determine the hours, which fill the days that change the decades. You either DO IT, or you live with the regret of never knowing.

17/09/2026

BEFORE you cut your calories (again)

WATCH THIS

I get why people lean so hard into “discipline”, and yeah, it’s important. But why make things unnecessarily hard? I hug...
17/09/2026

I get why people lean so hard into “discipline”, and yeah, it’s important.

But why make things unnecessarily hard?

I huge part of my weight loss journey, was finding ways to make the calorie deficit more manageable. This meant I could focus more energy on the output side of the diet, my training, cardio and steps.

This is because, the diet and your plan must be sustainable, and thus, it improves your chances of staying consistent, and yes, consistency is 🔑

So, build a plan that you can stick to on the bad days, and one you can run today, tomorrow, hell…next year.

17/09/2026

Protein matters even more when calories come down.

The commonly quoted 1.6 g/kg target came from a large meta-analysis that excluded people who were dieting.

That doesn’t make the target wrong. It simply means it may not be the ceiling for everyone during a calorie deficit.

When dieting:

âś… Track your protein
âś… Use around 1.6 g/kg as a starting point
âś… Continue resistance training
âś… Keep your deficit sensible
✅ Consider slightly more protein if you’re already lean or cutting aggressively

The goal isn’t just to lose weight.

It’s to lose body fat while protecting your strength and muscle.

Research: Morton et al.
PMID: 28698222

Save this for your next fat-loss phase.

Consistency by way of sustainability. That’s the 🔑
17/09/2026

Consistency by way of sustainability.

That’s the 🔑

16/09/2026

Want a simple starting point for your fat-loss diet?

Use your goal weight in kilograms:

Calories: goal weight Ă— 26
Protein: goal weight Ă— 2
Fat: goal weight Ă— 0.8
Carbs: use your remaining calories
Fibre: 14 g per 1,000 calories
Water: goal weight Ă— 35 ml

For a goal weight of 100 kg, that gives you:

2,600 calories
200 g protein
80 g fat
270 g carbs
36 g fibre
3.5 litres of water

These aren’t magic numbers. They’re simple starting estimates.

Follow them consistently for two to three weeks, track your average weight, then adjust based on what is actually happening.

If you want this all done for you, plus a community of like-minded men cheering you on, click the link in my bio and start your free 7-day trial.

Save this for later.

Daily decisions lead to your ideal outcome.
16/09/2026

Daily decisions lead to your ideal outcome.

16/09/2026

I made all the mistakes when it came to dieting, so you don’t have to!

Address

Auckland

Website

Alerts

Be the first to know and let us send you an email when Built For Men posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category