Calorie, Nutrition and Fitness Guides
Clear, evidence-based answers to the questions behind the numbers: how many calories you need, how to lose fat or build muscle, and how to read your results. Every guide cites its sources.
Calories & Energy
How many calories should you eat a day?Most adults need roughly 1,600–3,000 calories a day. See the official chart by age and activity, and how to work out your own number.How to count calories (and make it easier)Log a normal day first, then trim. The NHS suggests cutting about 600 calories a day from your usual intake to lose weight at a safe, steady pace.
Weight Loss
What calorie deficit do you need to lose weight?A deficit of about 250–550 calories a day fits the NHS target of losing 0.5–1 kg (1–2 lb) a week. How to set yours and adjust it.How to choose a weight loss program that's safe and worksGood programs set a 5–10% goal over 6 months, give a reduced-calorie plan, coaching and a plan to keep weight off. Red flags and questions to ask.How to lose weight safelyAim for 0.5–1 kg (1–2 lb) a week and a first goal of 5% of your weight over 6 months. The 5 steps, with a worked example.How to maintain weight loss and stop the weight coming backYour needs fall as you get lighter, so eat for your new weight, aim for 150–300+ minutes of activity a week and weigh yourself weekly.12 weight loss myths, and what the evidence saysBread isn't fattening by itself, weights won't make you bulky and the 3,500-calorie rule overstates loss for leaner people. 12 myths checked.Weight loss plateau: why it happens and what to doAs you lose weight, you burn fewer calories, so the same diet produces a smaller deficit. A woman who drops from 90 to 80 kg burns roughly 140 fewer calories a day.17 weight loss tips that fit into everyday lifeSwap sugary drinks for water, aim for 5 A Day, keep snacks out of sight and walk in 10-minute blocks. 17 tips you can start this week.
Nutrition & Macros
Healthy eating for weight loss: what to eat and whyFill half your plate with vegetables, add protein to every meal, choose whole grains, and cut sugary drinks. The NHS suggests trimming about 600 calories a day.How much protein do you need a day?The RDA is 0.8 g per kg (0.36 g per lb), but most active adults do better on 1.2–2.0 g per kg. Ranges by goal, with examples.How much sugar per day is healthy?Adults should keep free sugars to 30 g a day in UK advice, about 7 sugar cubes. WHO and US guidelines set a ceiling of 10% of calories. Tables and swaps inside.How to calculate your macrosSet calories, then protein by body weight, fat as 20–35% of calories, and carbs for the rest. Worked examples for every goal.How to read food labelsCompare per 100 g, aim for green and amber, treat red as an occasional food, and read the first three ingredients. Includes the UK high and low cut-offs.Portion sizes for weight loss: how much to put on your plateFill half your plate with vegetables, keep starchy foods to about a quarter to a third, and weigh rice and pasta dry for a few weeks to learn real portions.What is a balanced diet? Food groups, proportions and limitsAbout a third fruit and vegetables, a third starchy foods, plus protein, dairy and a little oil. WHO adds limits: free sugars under 10% of calories, salt under 5 g a day.
Body Composition
What is a healthy BMI? Chart and rangesA healthy BMI for adults is 18.5–24.9, for women and men alike. Full chart, healthy weight by height, and when BMI misleads.How to measure body fat percentage at homeA tape measure, smart scale or calipers can estimate body fat at home, but expect errors of several percentage points. How to measure and track reliably.
Exercise & Fitness
How much exercise do you need to lose weight?Guidelines start at 150 minutes a week of moderate activity. Losing more than 5% of your weight or keeping it off may take over 300 minutes, alongside eating less.Strength training for beginnersTrain every major muscle group on 2 days a week. One set of 8 to 12 reps works; 2 to 3 sets may work better. Add weight as it gets easy. Plan included.
Health & Safety
Bariatric surgery: requirements, types and risksBariatric surgery may be offered from a BMI of 40, or 35 with a serious weight-related condition. Compare sleeve, bypass and band, results, and risks.Binge eating disorder: signs, causes and getting helpBinge eating disorder means regular episodes of eating a lot of food while feeling out of control. It's treatable, and most people recover with the right support.Do weight loss supplements work? What the evidence showsIn a review of 315 trials, only 16 high-quality studies found any extra weight loss from supplements, and those gains were small: at most about 4.9 kg (11 lb).Health risks of obesity: conditions linked to excess weightObesity raises the risk of type 2 diabetes, heart disease, stroke, some cancers and joint problems. Losing 5–10% of body weight can improve health.Weight loss medication: who it's for and how it worksAdults with a BMI of 30+, or 27+ with a weight-related condition, may be offered weight loss medicine. On average it adds 3–12% extra weight loss after a year.