Guides on macros, meal prep, and nutrition. No fluff.
The Xokas food company is Knoweats: ready meals delivered at home, no subscription. What it sells, what role El Xokas actually plays, and the real catalogue prices, checked on 27 July 2026.
A calorie deficit is the foundation of all fat loss. Here's how to calculate it, how much to cut (15-25% of TDEE), and how to keep muscle along the way.
Losing fat and gaining muscle at the same time is possible, but not for everyone or at any pace. Here's who body recomposition works for, the five levers that drive it and how to set your macros without crashing into an aggressive deficit.
An honest breakdown of Wetaca, Knoweats, Bendito Tupper, FPF, MenuDiet and Makroa: pros, cons and who each one fits in Madrid.
Honest review of Fitness Power Food: how it works, the real price with the €9.95 shipping, its preset plans, and whether it fits you if you train in Madrid.
Makroa or Makro? Not the same. Makroa is a personalized fitness meal delivery service in Madrid. Makro is a wholesale warehouse chain. We explain the differences.
Knoweats has sold over 300,000 meals with backing from Xokas, but their Trustpilot says 2.2/5. What's really going on? We analyze pricing, quality, delivery, and macros with concrete data.
An honest Bendito Tupper analysis: chef-quality meals with serious culinary pedigree, but no macro info, no dish selection, and prices 40-100% higher than competitors. Is it worth it?
We did the math nobody does. Using INE, OCU and MAPA data, we calculated what eating healthy in Madrid really costs when you add up groceries, time, energy and food waste.
The definitive guide to calculating your macronutrients: Mifflin-St Jeor formula, TDEE, goal-based distribution (cutting, maintenance, bulking), and the mistakes 90% of people make.
Honest analysis of meal prep delivery services in Madrid: Wetaca, Knoweats, MenuDiet, Tappers, Fitness Power Food, and Makroa. We compare prices, personalization, macros, and quality.
Scientific guide on daily protein: how many grams per kg of body weight you need to build muscle, lose fat, or maintain. With specific ranges and the myths you should ignore.
Complete guide to cutting macros: 300-500 kcal deficit, protein at 2.0-2.4 g/kg, optimal carb and fat distribution, refeed days, and the mistakes that sabotage your progress.
Learn how to set up your macros for lean muscle gain: 200-350 kcal surplus, protein at 1.6-2.2 g/kg, carbs as primary fuel, and why dirty bulking is a trap.
An impartial Wetaca analysis: what they do well (variety, convenience), what they don't (mandatory subscription, Trustpilot 1.7/5, zero personalization), and what alternatives exist in Madrid.
We compare every way to eat fitness meals in Madrid in 2026: cooking, delivery, Wetaca, Knoweats, Fitness Power Food and Makroa. Prices, personalization, freshness and real experience.
Batch cooking seems cheap until you add the hours. Meal delivery seems expensive until you do the math. Here are the real numbers.