Science-Based Weight Loss
Like Duolingo, but for Science-Based Weight Loss. Tomo turns the whole topic into a game you play five minutes a day, until it actually sticks.
For the part of you with thirty open tabs that never became anything.
21 levels across 4 sections, about 42 minutes end to end, roughly 8 days at five minutes a day. It moves through Dialing In the Daily Deficit, Regulating Hunger and Fuel Utilization, Troubleshooting Adaptations and Plateaus, and Transitioning to Permanent Maintenance. It assumes you already know the basics.
Free forever · No credit card · iPhone & Android
Key ideas in Science-Based Weight Loss
- Online calculators offer theoretical averages that can deviate by several hundred calories.
- A steady loss over 2-3 weeks proves your true maintenance intake is higher than the calculated value.
- Real-world weight and intake trends always override formula estimates when calibrating energy baseline.
- NEAT covers all unplanned physical movement and varies by up to 2,000 kcal between individuals.
- Structured gym workouts (EAT) make up a surprisingly small fraction of total daily burn.
- Dietary restriction often triggers an unconscious drop in NEAT, stalling fat loss.
- Liquid cooking oils and butter add dense calories rapidly without noticeably increasing meal volume.
- Casual taste tests and handfuls of bite-sized snacks often go unlogged despite high caloric density.
- Creamy dressings and liquid condiments hide significant fats and sugars compared to whole vegetables.
- Gaining a single pound of adipose tissue requires a sustained surplus of roughly 3,500 kcal.
- Overnight weight spikes are driven by glycogen replenishment, sodium-induced water retention, and food mass.
- Short-term scale noise masks true fat loss trends unless viewed across multi-week rolling averages.
- A moderate deficit of 15% to 20% below baseline preserves muscle while steadily driving fat loss.
- Aggressive deficits exceeding 25% cause disproportionate muscle loss and suppress thyroid output.
- Too shallow of a deficit leaves zero margin for tracking error and yields imperceptible progress.
- Deficits raise protein needs to 1.6-2.2 g per kg to shield lean mass
You've tried the other tabs
Thirty open tabs. Four facts you actually kept.
You watched. You nodded. By Sunday it was gone.
One answer, then back to scrolling.
Eight weeks. You meant to finish. You didn't.
Tomo gives Science-Based Weight Loss the Duolingo treatment: levels, streaks, and quick quizzes that test what you just learned. That game loop is what the tabs above never had, so it's the one you actually finish.
Here's what playing it feels like
A real question from this course. Take your best guess.
You eat 2,400 calories daily for three weeks—exactly what a calculator predicted for maintenance—yet you lose half a pound each week. What does this reveal?
Get it right to open this lesson and 20 more in the app.
Where Science-Based Weight Loss takes you
Master the biological mechanisms of sustainable fat loss and body recomposition. Learn how to calculate true energy expenditure, preserve lean mass, break plateaus, and maintain your results permanently.
- 1
Dialing In the Daily Deficit
- Calibrating Your True Energy Baseline
- Preserving Lean Mass with Protein and Resistance
- 2
Regulating Hunger and Fuel Utilization
- Hormonal Appetite and Satiety Mechanics
- Fuel Selection and Exercise Nutrition
- 3
Troubleshooting Adaptations and Plateaus
- Diagnosing Stalls and Metabolic Adaptation
- Strategic Refeeds and Diet Breaks
- 4
Transitioning to Permanent Maintenance
- Reverse Dieting and Defending the New Baseline
4 sections · 7 units · 21 levels. Built to play, not to enroll.
You pick the voice
Science-Based Weight Loss is taught in the The Professor style: clear, structured, thorough. Want a different feel? In the app you can spin up the same topic in any of Tomo's teaching styles. Same facts, totally different vibe.
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Start Science-Based Weight Loss today.
Download Tomo, search Science-Based Weight Loss, and play your first lesson in under a minute.