Nutrition & Healthy Living Guides

Work out your daily calorie needs with the Mifflin-St Jeor equation, activity multipliers and worked examples for losing, maintaining or gaining weight.

7 min read

Evidence-based steps to lose weight and keep it off: set a calorie target, eat enough protein, stay active and handle plateaus without crash diets.

7 min read

A practical guide to counting calories: reading labels, weighing portions, raw vs cooked weights, hidden calories, eating out and adjusting your target.

7 min read

How protein, carbs and fat supply your calories, the recommended ranges for each, and how to turn a calorie target into daily gram targets.

7 min read

Protein and calories for common animal and plant foods, how to compare them per 100 calories, and how much protein you actually need.

7 min read

Low-calorie vegetables, fruits, proteins and starches with real numbers, plus how energy density helps you eat more food for fewer calories.

6 min read

Read a US Nutrition Facts label line by line: serving size, calories, % Daily Value, added sugars and the ingredient list, with a worked example.

8 min read

How to read a food ingredient list: order by weight, allergen statements, E-numbers, color additives and the many names for sugar, with a worked example.

7 min read

Learn to read skincare and cosmetic ingredient lists: INCI names, the 1% rule, fragrance disclosure, common irritants and how to patch test a new product.

7 min read

What the digits on a food barcode mean, UPC vs EAN, how the check digit works, and how to look up nutrition or use a food barcode API.

7 min read

Which restaurants must publish calories and macros, where to find menu nutrition data, how accurate it is, and how to use it to eat lighter.

6 min read

Calories and protein in a burger by patty, bun, cheese and sauce, with fast-food examples, homemade numbers and how to build a lighter burger.

6 min read