Guides
Reference pages explaining how the numbers behind a calorie target are actually derived — the equations, the limits, and a source for every claim. No calculators and no sign-up; these are here to be read.
- 01How your daily calories are calculatedMifflin-St Jeor, the activity ladder, and the 25% deficit cap.
- 02How much protein do you actually need?Grams per kilogram by goal, the ceilings, and what to multiply them by.
- 03Does exercise earn back calories?Why most calculators count your training twice.
- 04How fast can you safely lose weight?0.5 kg a week, and why the predicted finish date slips.
- 05What BMI tells you, and what it doesn'tWhat the index can screen for, and the three things it cannot see.
- 06How to split your calories into carbs and fatProtein first, fat floor, carbs absorb the rest.
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Breastfeeding costs about 500 kcal a day, but the weight does not always fall off. What the trials say about a safe rate, milk supply, and setting a target that includes feeding.