Health & Nutrition Articles
Evidence-based articles to help you understand the science behind our calculators — and put the results into practice.
61 articles published
Protein Calculator for Muscle Gain: Exactly How Much You Need
The research-backed protein targets for muscle building, why more isn't always better, and how to hit your targets with real food and supplements.
What Is a Healthy Weight for My Height? (Charts + Calculator)
Healthy weight ranges for every height from 5'0" to 6'4", how they are calculated, why the ranges are wide, and the better metrics to track alongside weight.
Healthy BMI for Men: Ranges, Limitations, and What Actually Matters
Healthy BMI ranges for men by age, why BMI misleads muscular men, and the better metrics — waist circumference and body fat — to use instead.
How Many Calories to Lose 1kg Per Week? (The Honest Answer)
The maths behind losing 1kg per week, why it requires a large deficit, and the smarter approach most people should actually use for sustainable fat loss.
How Much Protein Per Day Does a Woman Need? (By Goal & Age)
From weight loss to muscle gain to menopause — exactly how much protein women need at every life stage, with practical meal ideas and sources.
TDEE for Women: How to Calculate Your Total Daily Calorie Needs
A complete guide to calculating TDEE as a woman — including how hormones, menstrual cycle, and menopause affect your calorie needs.
BMI Calculator for Women: What's a Healthy BMI at Every Age?
Why BMI works differently for women, healthy ranges by age, and the limitations you need to know — plus better metrics to track alongside it.
Calorie Deficit for Women: How Many Calories to Eat to Lose Weight
How to calculate the right calorie deficit as a woman — accounting for hormones, menstrual cycle, and safe minimum intakes for sustainable fat loss.
What Is BMR? (Basal Metabolic Rate Explained Simply)
BMR is the minimum calories your body needs to survive at rest. How it is calculated, what affects it, and why knowing it is the first step in setting any calorie target.
Carbs Before or After a Workout? What the Research Shows
Pre-workout carbs fuel performance. Post-workout carbs aid recovery. But the difference matters more for athletes than casual gym-goers. Here is what to prioritise.
Is BMI Accurate? The Honest Answer From the Research
BMI is a blunt tool that misclassifies millions of people. Where it fails, who it misleads, and what metrics to use alongside it for a more complete picture of health.
How to Eat More Protein Every Day (Practical Guide)
Most people are chronically under-eating protein. Practical strategies to hit 1.6-2.2g/kg without relying on protein shakes or eating chicken breast at every meal.
Mediterranean Diet for Beginners: A Simple Getting-Started Guide
The most studied diet in the world, consistently linked to longevity and cardiovascular health. What to eat, what to limit, and a simple first week meal framework.
Fibre Intake Guide: How Much You Need and the Best Food Sources
Most people eat less than half the recommended daily fibre. Why it matters for gut health, blood sugar, cholesterol, and weight — plus the highest-fibre foods by category.
Best Exercises for Weight Loss (Ranked by Evidence)
Cardio vs weights vs HIIT for fat loss. What burns the most calories per hour, what preserves muscle, what is sustainable long-term, and how to combine them smartly.
What Is TDEE? (Total Daily Energy Expenditure Explained)
TDEE is the foundation of every successful diet and bulk. What it is, how it is calculated, the four components that make it up, and why most people estimate it wrong.
Best Protein Sources for Vegetarians (High-Protein Plant Foods)
Complete and incomplete proteins, combining amino acids, and the top vegetarian protein foods ranked by protein density. Hit your targets without meat.
How Long Does It Take to Lose Weight? (Realistic Timeline)
Exactly how long fat loss takes based on your deficit size, starting weight, and goal. Includes a week-by-week calculation framework and why the scale lies in the first two weeks.
What Is a Healthy Body Fat Percentage? (Men and Women)
Essential fat, athlete ranges, fitness ranges, acceptable ranges, and obesity thresholds by sex and age. Why body fat is often a better health marker than BMI alone.
How to Count Macros for Beginners (Without Going Crazy)
A practical system for tracking macros that does not require weighing every gram forever. Start here if macros feel overwhelming or you have tried and given up before.
Sleep and Weight Loss: How Poor Sleep Destroys Fat Loss
Sleeping less than 7 hours increases hunger hormones, reduces fat loss by up to 55%, and drives muscle loss. The mechanisms, the evidence, and how to fix it.
How to Speed Up Your Metabolism (What Actually Works)
Metabolism is not a switch you can flip, but NEAT, muscle mass, protein thermic effect, and sleep genuinely move the dial. Separate fact from fitness marketing.
Best Time to Eat Protein: Does Timing Actually Matter?
The anabolic window myth, pre vs post-workout protein, protein before bed, and whether spreading intake across meals beats front-loading. What the meta-analyses actually show.
Is Skipping Breakfast Bad for You? What the Research Says
Breakfast is not the most important meal of the day for everyone. A look at the evidence on metabolism, hunger, weight loss, and who actually benefits from eating in the morning.
Calories In, Calories Out: Is It Really That Simple?
CICO is technically correct but practically incomplete. Here is what the thermodynamic model misses about hormones, food quality, gut health, and why not all calories behave identically.
How to Gain Weight Fast (as Muscle, Not Fat)
A calorie surplus alone does not guarantee muscle. The exact surplus size, protein targets, training requirements, and how to minimise fat gain while bulking effectively.
How to Break a Weight Loss Plateau (Science-Backed Strategies)
Weight loss stalls for predictable reasons. Understand metabolic adaptation, the role of NEAT, and the exact steps to restart fat loss without cutting calories to dangerous levels.
Body Recomposition: Lose Fat and Build Muscle at the Same Time
Is it really possible to lose fat and build muscle simultaneously? The science says yes for certain people. Here is who it works for, what the research shows, and how to do it.
How Much Water Should I Drink Per Day? (Based on Your Weight)
The real answer to daily water intake is not a fixed 8 glasses. Your body weight, activity, and climate all matter. Here is how to calculate your personal target.
How to Calculate Body Fat Percentage (4 Methods Compared)
DEXA, Navy tape method, skinfold calipers, or bioelectrical impedance — each has different accuracy, cost, and accessibility. Here is which to use and how to interpret results.
How Many Steps Per Day to Lose Weight?
10,000 steps is a marketing number, not science. Here is what the research actually says about step counts, calorie burn, and how much walking contributes to fat loss.
How Many Calories to Lose 5kg? Exact Numbers + Timeline
Losing 5kg requires a 38,500 kcal total deficit. Here are the exact daily numbers, realistic timelines at different deficit sizes, and a step-by-step calculation guide.
Best Macros for Fat Loss: Exact Ratios + How to Calculate Yours
The optimal macro split for fat loss — protein, carb, and fat percentages backed by research, plus a step-by-step guide to calculating your personal targets.
How to Lose Weight Without Exercise: What Actually Works
Fat loss is driven by a calorie deficit, not exercise. Here is the science, the calorie maths, and the practical strategies that work when you can't or won't exercise.
How Much Protein Per Day for Weight Loss?
Exact protein targets for fat loss by body weight and activity level, plus why protein is the most important macro in a deficit and the best high-protein foods.
BMI Calculator for Men: What's a Good BMI?
BMI ranges for men, the muscular man problem, the average BMI in the UK, and exactly what to do with your result — whether underweight, normal, overweight, or obese.
How to Use a TDEE Calculator: Step-by-Step Guide
A complete guide to using TDEE correctly — what TDEE means, how to choose your activity level without overestimating, and how to apply the result to any goal.
Harris-Benedict vs Mifflin-St Jeor: Which BMR Formula Should You Use?
Two of the most referenced BMR formulas in nutrition science. What they calculate, how they differ, which is more accurate, and when each is appropriate.
How to Calculate Net Carbs (For Keto and Low-Carb Diets)
Net carbs are what your body actually absorbs. The exact formula, how sugar alcohols work, and why net carbs matter for maintaining ketosis — with a simple calculator.
FFMI and the Natural Muscle Limit: What the Research Actually Says
The Kouri 1995 study established FFMI 25 as the practical ceiling for drug-free athletes. What that means, how to calculate yours, and what it tells you about your training.
Ozempic and Muscle Loss: How to Prevent It on GLP-1
GLP-1 medications cause 25–40% of weight loss to come from muscle rather than fat. Here's the evidence-based approach to preventing it — starting with protein.
Zone 2 Cardio: The Complete Guide to Training for Longevity
Zone 2 is the most important training zone you're probably neglecting. What it is, why Dr Peter Attia and Inigo San Millan are obsessed with it, and how to train in it.
What Is Biological Age? (And How to Reduce It)
Biological age measures how old your body actually is — not how many years you have lived. Discover the science behind it and the top 5 lifestyle interventions proven to lower it.
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.
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.
VO2 Max: What It Means and How to Improve It
Learn what VO2 max actually measures, why it matters for fitness and longevity, and how to improve it through training and lifestyle habits.
Is Keto Right for You?
Understand the pros, cons, and realistic expectations of the ketogenic diet before you commit — especially for fat loss, energy, and long-term adherence.
Intermittent Fasting for Beginners: A Simple Guide
A straightforward guide to intermittent fasting, including popular fasting windows, expected benefits, common mistakes, and who should avoid it.
How to Read Cholesterol Numbers on a Blood Test
HDL, LDL, triglycerides, total cholesterol — here’s what those numbers mean, what ranges are considered healthy, and when to take action.
How to Lower Blood Pressure Naturally
Explore practical, evidence-based ways to reduce blood pressure naturally through diet, exercise, stress control, sleep, and sodium awareness.
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 Vitamin D Do I Need?
A clear guide to vitamin D needs, deficiency risk, supplementation, sunlight exposure, and when it may be worth checking your levels.
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.
How Much Caffeine Is Safe Per Day?
Learn the safe daily caffeine limits, who needs to be extra careful, and how coffee, tea, pre-workout, and energy drinks add up fast.
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.
How Many Calories Does Exercise Burn?
Understand what really affects exercise calorie burn, why trackers often overestimate, and how to use burn estimates properly for fat loss planning.
Creatine Guide: Does It Really Work?
A beginner-friendly science-backed guide to creatine, including benefits, side effects, water retention, safety, and how to take it properly.
How to Stay in a Calorie Deficit Without Feeling Hungry
Use proven strategies to manage hunger while losing weight, including protein, fiber, meal timing, food volume, and better calorie choices.
Best Time to Exercise: Morning, Afternoon, or Evening?
Learn whether workout timing really matters for fat loss, muscle gain, energy, performance, and consistency — and how to choose what works best for you.
Best Foods to Lower Cholesterol Naturally
Discover the best evidence-based foods that can help lower LDL cholesterol, support heart health, and improve your diet without extreme restrictions.
Alcohol and Weight Loss: Can You Drink and Still Lose Fat?
A practical guide to how alcohol affects fat loss, appetite, water retention, and calorie intake — plus how to drink smarter without ruining progress.
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We publish new evidence-based health and nutrition guides regularly.