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The Forma blog

Train smarter. Eat better.

Clear, research-backed guides on nutrition, strength training and running, written for real life in Canada and beyond. Every number is sourced.

High-protein foods on a stone counter: chicken, salmon, eggs, lentils, tofu, yogurt and edamame
Nutrition · 7 min readHow Much Protein Do You Need to Build Muscle? (With a Simple Chart)Most lifters do best with about 1.6 g of protein per kg of body weight a day (up to 2.2 g/kg). See the research, a chart by body weight and easy ways to hit it.
A coffee and a toasted bagel on a cafe table by a window on an autumn morning
Eating out · 6 min readHigh-Protein Tim Hortons Orders in Canada (With Calories)
A person photographing a lunch bowl with their phone
Apps & tracking · 6 min readAre AI Photo Calorie Tracking Apps Accurate? What a New NIH Study Found
The Forma app on a phone showing calories left for the day and protein, carb and fat totals
Nutrition · 8 min readHow to Calculate a Calorie Deficit (Safely) to Lose Weight
A runner on a park trail
Running · 7 min readCouch to 5K: An 8-Week Beginner Running Plan That Actually Works
A woman lifting a barbell in a bright gym
Training · 7 min readProgressive Overload: The Simple Way to Keep Getting Stronger
A runner on an easy morning run through a forest
Running · 6 min readZone 2 Training: What It Is, How to Find Your Zone, and Why It Works
A kitchen scale with rice, a measuring cup, and a plate of salmon, broccoli and quinoa
Nutrition · 7 min readHow to Count Macros: A Beginner's Guide (Canada Edition)
A glass of water and a scoop of white powder on a stone counter, with small dumbbells and a green towel in the background
Nutrition · 7 min readHow Much Creatine Should You Take? Dose, Loading and Whether It Works
Legs and plain walking shoes mid-stride on a gravel park path covered in autumn leaves
Training · 7 min readHow Many Steps a Day Do You Really Need? What the Research Shows