Guides
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.
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 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 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 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.