Energy & calories
How many calories should you eat a day?
A plain-English guide to daily calorie needs — what a calorie is, what drives your requirement, and how to set a target for weight loss, maintenance or gain.
Nutrition science
Nutrition science explained: calories, energy and macronutrients
Plain-English, evidence-based answers to the questions that decide whether tracking works — how many calories you actually need, where energy expenditure comes from, and what protein, fibre, sugar and sodium really do. Every explainer is dietitian-written and, where it touches health, physician-reviewed.
Energy & calories
Energy & calories
What is TDEE? Energy expenditure explained
TDEE is the total energy you burn each day. Here's how BMR, the thermic effect of food, NEAT and exercise add up — and why it's the number every calorie target is built on.
Energy & calories
Calories in vs calories out: is it that simple?
Energy balance is real, but 'calories in, calories out' hides a lot of nuance. Here's what CICO gets right, where it breaks down, and how to use it without obsessing.
Energy & calories
How accurate is calorie counting?
Food labels, databases and photo estimates all carry error. Here's where calorie-counting inaccuracy comes from, how big it is, and how to keep it from derailing your goals.
Macronutrients
Macronutrients
How much protein do you need per day?
Protein needs depend on your goal and body weight. Here's what the research says about daily protein, why it matters for muscle and satiety, and how to track it.
Macronutrients
Macronutrients explained: protein, carbs and fat
Protein, carbohydrate and fat are the three macronutrients that supply your calories. Here's what each does, how many calories they carry, and how to set your macro split.
Macronutrients
How much fibre do you need per day?
Most people eat far too little fibre. Here's how much you need, the difference between soluble and insoluble fibre, why it helps with weight and health, and how to track it.
Micronutrients & health
Micronutrients & health
Added sugar vs total sugar: what to track
Not all sugar is equal. Here's the difference between added and total sugar, how much is too much, why added sugar is the one to watch, and how to track it.
Micronutrients & health
Sodium and blood pressure: how much is too much?
Most people eat far more sodium than they realise, and it matters for blood pressure. Here's the daily limit, where hidden sodium comes from, and how to track it.
Micronutrients & health
Micronutrients: what calorie counts miss
Calories and macros are only half the picture. Here's why micronutrients matter, which ones people most often fall short on, and how to track nutrient quality, not just quantity.