Blog
Tips, guides, and science-backed strategies to improve your nutrition and build healthier habits.
Raw vs cooked calories: which weight should you log?
Raw vs cooked calories explained: why cooking changes food weight but not energy, with clear rice, pasta, meat, and vegetable examples.
Do you still need a calorie deficit when fasting?
Do you still need a calorie deficit when fasting? Yes. Learn why intermittent fasting works for some people and why plateaus happen.
How much water should you drink a day?
How much water should you drink a day? Skip the eight-glasses myth and use body size, weather, activity, thirst, and urine colour instead.
How to log a homemade recipe without guessing servings
Learn how to log a homemade recipe by weighing raw ingredients and your finished portion, with a practical lentil stew example.
How to read a nutrition label without being misled
Learn how to read a nutrition label: compare per-100g and per-serving values, spot serving-size tricks, check ingredient order and recognise sugar aliases.
Why do apps show different calories for the same food?
Why do apps show different calories for the same food? Database sources, product versions, rounding, formulas, and label tolerance explain it.
Is BMI accurate? What it tells you — and what it misses
Is BMI accurate for individuals? Understand what body mass index measures, where it breaks down for muscle, age and ethnicity, and what to use alongside it.
How many calories do 10,000 steps burn?
How many calories do 10,000 steps burn? Learn why body weight, pace and distance matter, and why step-calorie estimates are often inflated.
BMR vs TDEE: the difference, the maths and why it matters
BMR vs TDEE explained: learn what basal metabolism and total daily energy expenditure mean, how each is calculated, and which number to use.