A common mistake: eating to your BMR instead of your TDEE creates a much bigger deficit than intended. What each number means, and which one to actually use.

The real Mifflin-St Jeor formula, a worked example, and how NHS guidance on a 600kcal deficit turns your TDEE into an actual weight-loss or weight-gain target.

Six real, like-for-like swaps, apple juice to coconut water, malt loaf to shredded wheat and more, with real per-100g sugar figures from our own food database.

Five real meals, from overnight oats to wholemeal pasta and peas, that genuinely add up past the NHS's 30g fibre target in one day, not a single-food ranking.

Almond is tagged keto but has 21.7g of carbs, a flag isn't a number. Six real foods, one per food group, genuinely under 5g of carbs and genuinely tagged keto.

Casein Protein Powder tops our halal-tagged foods at 78g per 100g, Biltong follows at 56g. The real top 8, mostly whole meat and fish, not another supplement.

Pea Protein Powder tops our database at 80g per 100g, more than double Tempeh. The real top 8 genuinely vegan foods, ranked by protein per 100g.

Not dried oregano. The real top of the list, once you filter for foods people actually eat a full portion of.

The law is written in sodium, not salt, and the two aren't the same number.

A real 0.2g gap decides it, with two different real routes to the same claim.