Health & Nutrition Articles
Evidence-based articles to help you understand the science behind our calculators — and put the results into practice.
How to Calculate Macros for Weight Loss (Step-by-Step)
Learn exactly how to calculate your daily macronutrient targets for protein, carbohydrates, and fat to lose weight effectively — with real numbers and worked examples.
How Much Protein Do I Need to Build Muscle?
The science-backed answer to one of the most common nutrition questions. Covers daily targets, timing, food sources, and what happens if you eat too much or too little.
What is a Healthy BMI for Women? (By Age & Ethnicity)
BMI ranges and what they actually mean for women. Covers the limitations of BMI, ethnic-specific thresholds, and better alternatives like waist-to-hip ratio.
What Time Should I Go to Sleep? (Based on Sleep Cycles)
How sleep cycles work and how to use them to wake up feeling genuinely refreshed — not groggy. Includes optimal bedtimes for every wake-up time.
How Many Calories Should I Eat in a Deficit to Lose Weight?
The definitive guide to calorie deficits — how big should yours be, what's the minimum safe intake, and how to avoid the common mistakes that stall fat loss.
More articles coming soon
We publish new evidence-based health and nutrition guides regularly.