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.
Latest articles
Diet and kidney stones: what actually changes the risk
What the guidelines and trials actually say about fluid, calcium, oxalate, salt and sweet drinks for people who form kidney stones — and the three changes that backfire.
Does stress cause weight gain?
Stress is a real but very small risk factor for weight gain. The long-term evidence, what cortisol actually does, and the one route — eating behaviour — that moves the number.
Lactose intolerance in adults: it is a dose, not a ban
Losing lactase after childhood is the human default, not a disease. How much lactose most adults handle, why yogurt and aged cheese are easier, and what to replace if you cut dairy.
How many days a week should you train?
Health guidance asks for a weekly total, not a schedule; muscle responds to weekly sets, not gym visits. What the evidence says about two, three and six-day weeks.