How to Tell If Berries Have Gone Off (and How to Store Them Longer)
Berries are some of the most nutrient-dense, lowest-calorie fruits you can add to a meal, real fibre...
Eating Well on a GLP-1 Weight Loss Medication: A General Nutrition Guide
This page is general, educational information only, it is not medical advice. It does not tell you w...
How to Calculate Alcohol Units and Calories (the Real NHS Method)
A single large glass of wine, 250ml at 12% ABV, is already 3 units, over a fifth of the NHS's recomm...
How Many Calories Does Walking Burn? The Real MET-Based Method
A 70kg adult walking at a moderate pace for 30 minutes burns roughly 133kcal, using the same MET-bas...
Why Child BMI Is Measured Differently From an Adult’s (Centiles Explained)
A 7-year-old and a 15-year-old can have the exact same BMI number and be at completely different, eq...
How BMI Is Calculated in the UK, and Why Thresholds Differ by Ethnicity
BMI is your weight in kilograms divided by your height in metres squared. A 70kg adult at 1.70m come...
BMR vs TDEE vs Macros: What’s the Difference and Which Should You Use?
Three related numbers, three different real questions. Mixing them up is easy, and it is also the mo...
How to Set Your Macros for Weight Loss, Maintenance, or Muscle Gain
Calories decide the direction, lose, maintain or gain. Macros decide what you actually eat to get th...
How Much Protein Do You Actually Need in a Day?
A 70kg adult following the UK’s general baseline needs around 52.5g of protein a day. The same...
What Is a Macro Split? Balanced vs Higher Protein vs Lower Carb Explained
A macro split is simply how your daily calories are divided between the three nutrients that actuall...