8 min read
Fibre: how much you need, and why almost nobody gets it
Fibre is not one substance. Its types do different jobs in the body, but they share one thing: none of them is digested, and all of them extend fullness.
Read the guideNutrition guides
In-depth guides on calories and nutrition
Written with the formulas, the numbers and the limits included. Not marketing copy — content that also tells you where the method falls short.
9 min read
What is ultra-processed food, and why does it make us eat more?
Even with calories matched, people on the ultra-processed diet ate about 500 calories more per day. The difference was not in the numbers but in the food itself.
Read the guide8 min read
Why does poor sleep make you hungry? Sleep and body weight
Two groups followed the same diet. The ones who slept less lost less fat and more muscle. The calorie deficit was identical in both.
Read the guide7 min read
How does calorie counting from a photo actually work?
A vision model separates the foods, estimates the portion and pulls values from a nutrition database. Where the method is strong, and where it is not.
Read the guide8 min read
How to calculate your daily calorie needs
The Mifflin-St Jeor equation, activity multipliers and a sensible deficit — with a worked example from start to finish.
Read the guide8 min read
Intermittent fasting: a practical guide to 16:8
16 hours fasting, an 8-hour eating window. How to set it up, what it solves, what it does not, and who should stay away.
Read the guide7 min read
Macros explained: balancing protein, carbs and fat
Calorie values for the three macros, target ranges by body weight, and what the split actually changes.
Read the guide9 min read
How much protein do you actually need per day?
The official minimum is 0.8 g/kg, but that is a “do not become deficient” floor. Losing weight and training roughly double it. Where the numbers come from.
Read the guide9 min read
Why weight loss stalls: the real causes of a plateau
A plateau is not a malfunction, it is arithmetic. As weight drops so does calorie need, and adaptive thermogenesis and tracking drift stack on top.
Read the guide8 min read
Hidden sugar: the names it hides behind on labels
If sugar appears fifth in the ingredients list, that does not always mean there is little of it: split across several names, it sinks down the list.
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