FettleGuides
Calories and macros, explained plainly. No faff, no diet guilt.
Are the calories on food packaging accurate?
Food packaging calories are good estimates with a permitted tolerance, not exact figures. Why cooking and portion size matter more, and how to log sensibly.
BMR vs TDEE: what's the difference?
BMR vs TDEE explained simply. What your body burns at rest, how activity multipliers work, and why TDEE is the number you set your calorie target from.
Calorie counting vs intuitive eating: which is better?
Neither one wins for everyone. When counting calories helps, when intuitive eating fits better, and why tracking can be a temporary learning tool.
Does protein timing matter?
Total daily protein matters most. Spreading it across meals is a sensible habit, and the anabolic window is more forgiving than it sounds. Here is the balance.
Fibre: why it matters and how much you need
Why fibre matters for fullness and gut health, the UK 30g-a-day target for adults, and easy everyday sources to hit it without much effort.
How many calories should I eat to lose weight? (UK guide)
Work out your calories to lose weight the sensible way, using your BMR, your daily burn and a modest deficit. Plain UK maths, no faff.
How many calories to lose 1kg (or a pound) a week?
The maths behind losing weight: about 7,700 kcal per kilogram, what that means for a weekly deficit, and the sensible floor you should not go below.
How much protein should I eat a day? (UK guide)
How much protein you need a day, from 1.2 to 2.2g per kg of bodyweight for active people, why it matters, and easy UK protein sources.
How to count macros for muscle gain
Building muscle on purpose: a small calorie surplus, higher protein around 1.6 to 2.2g per kilo, and why carbs make your training work harder.
How to eyeball portion sizes without scales
Estimate portions with your hand: a palm of protein, a fist of carbs, a thumb of fat. Plus why a cheap kitchen scale still beats guessing for dense foods.
How to maintain your weight after a diet
Keep the weight off after a diet. How to raise calories back to maintenance slowly, track loosely, and watch the trend so the numbers stay put.
How to read a UK food nutrition label
Read a UK nutrition label the right way: per 100g vs per serving, energy in kcal, the macro rows, and reference intakes. Log your food accurately.
How to track a takeaway or restaurant meal
Track a takeaway without a food label. Use published chain calories, estimate on the high side, and log the meal before you order to stay in control.
How to track alcohol calories
Alcohol carries about 7 kcal per gram. Here is how to log a pint, a glass of wine or a spirit, and why drink calories are so easy to forget.
How to track calories when eating out (UK)
Track calories when eating out in the UK: use published menu calories, estimate pub and homemade meals, and log before you order so the choice is easy.
Protein, carbs and fat: how to count macros
Counting macros made simple. What protein, carbs and fat are, the 4/4/9 calorie rule, and how to split your daily calorie target three ways.
What are maintenance calories, and how do I find mine?
Maintenance calories explained: the daily amount that holds your weight. How to work out your TDEE from BMR and activity, with a worked example.
What is a calorie deficit, and how do I start one?
A calorie deficit means eating fewer calories than you burn. How to find your maintenance calories and set a modest, sensible deficit that lasts.
Why am I not losing weight in a calorie deficit?
Eating in a deficit but the scale won't move? The usual culprits are under-logging, cooking oils, weekends, water retention and a deficit that is too small.