Nutrition guides
Short, sourced guides on protein, calories, and nutrients, and how to hit your targets with real food, at home or eating out.
Showing 23 guides
- Protein
Featured guideHow to Eat 100g of Protein a Day
A simple plan to reach 100 grams of protein a day with everyday foods. Sample days, easy swaps, and high-protein orders when you eat out.
4 min readFor Gym · Women · MenRead the guide - Protein
How Much Protein Per Meal?
How much protein per meal do you need? Split your daily range across 3 or 4 meals. See worked examples for gym-goers, adults 50+, and GLP-1 users.
7 min readRead - Protein
How Much Protein Do You Need After 50?
Protein needs rise as we age. See how much protein adults over 50 need, why it helps keep muscle, and easy ways to get enough at home or eating out.
3 min readRead - Protein
Protein on Ozempic
Why protein matters on GLP-1 medicines like Ozempic, Wegovy, Zepbound, and Mounjaro, how much to aim for, and easy protein-first meals and orders.
3 min readRead - Eating out
Burger King Calories in India
Burger King calories in India for Whoppers, wings, nuggets, and fries, plus the protein in each and the best high-protein picks for your next order.
7 min readRead - Eating out
Domino's Pizza Calories in India
Domino's pizza calories in India for 13 Regular pizzas, garlic bread, wings and dessert, with protein, carbs and fat, plus easy ways to order lighter.
8 min readRead - Eating out
KFC Calories in India
KFC calories in India for chicken, Zinger burgers, popcorn chicken, and 5-piece orders, plus the high-protein picks that give the most protein per calorie.
8 min readRead - Eating out
McDonald's Calories in India
McDonald's calories in India for burgers, nuggets, wraps, and fries, with protein per item and the best high-protein orders for your goals.
7 min readRead - Calories & weight loss
How Many Calories Does Walking Burn?
How many calories does walking burn? See simple numbers by speed and body weight, the easy MET formula behind them, and what 150 minutes a week adds up to.
6 min readRead - Calories & weight loss
How Many Calories Should I Eat to Lose Weight?
How many calories should I eat to lose weight? Find your number in 3 easy steps, with worked examples for women and men and a safe daily minimum.
8 min readRead - Calories & weight loss
How to Calculate a Calorie Deficit
Learn how to calculate a calorie deficit in 3 simple steps. See a worked example, why a 20% cut beats a fixed 500, and why the 3,500-calorie rule falls short.
7 min readRead - Calories & weight loss
How to Calculate Weight Loss Percentage
Learn how to calculate your weight loss percentage in three easy steps, in pounds or kilograms, and why 5% can matter for your health. Free calculator inside.
6 min readRead - Calories & weight loss
What Is BMR?
What is BMR? Learn what your basal metabolic rate means, how 3 common formulas estimate it, what changes it, and how to use it to set your daily calories.
7 min readRead - Carbs & fat
How Many Carbs on Keto?
How many carbs on keto per day? Most plans stay under 50 g and some go as low as 20 g. See the math, a sample day, net vs total carbs, and eating-out picks.
7 min readRead - Carbs & fat
How Many Carbs Per Day Do You Really Need?
How many carbs per day should you eat? See the official 45% to 65% range, grams for your calories, worked examples, and easy ways to pick better carbs.
7 min readRead - Carbs & fat
How Much Fat Per Day Should You Eat?
How much fat per day should you eat? Get your grams from your calories, learn the saturated fat limit, and see which fats to choose more often and why.
7 min readRead - Nutrients
How Much Fiber Per Day Do You Need?
How much fiber per day do you need? See the targets by age and sex, the 14 g per 1,000 calories rule, high-fiber foods, and tips for adding more gently.
7 min readRead - Nutrients
How Much Sugar Per Day Is Okay?
How much sugar per day is okay? Compare the AHA, WHO, NHS, and US limits, learn added vs natural sugar, and find easy swaps that cut sugar without the stress.
7 min readRead - Nutrients
How Much Water Should I Drink a Day?
How much water should I drink a day? See the real numbers for men and women, what counts toward your total, and how gym-goers can check their sweat losses.
7 min readRead - Body measurements
Body Fat Percentage Chart for Men and Women
A simple body fat percentage chart for men and women using ACE ranges, plus how to measure yours with a tape and what your number really tells you.
6 min readRead - Body measurements
Ideal Weight for Height
Find your ideal weight for height with a clear chart in lb and kg, built from the CDC healthy BMI range and the Devine formula, with the math shown.
7 min readRead - Body measurements
Waist to Height Ratio
Learn your waist to height ratio in two minutes. See the NICE healthy range, a chart in inches and cm, and how it compares with waist-to-hip ratio.
7 min readRead - Body measurements
What Is Lean Body Mass?
Lean body mass is everything in your body that isn't fat. Learn three ways to estimate it, see worked examples in lb and kg, and how to build more.
6 min readRead