Nutrition basics
Calm, sourced answers on sugar, calories, protein and water. Every number comes from a health organisation, and we link to it.
Calorie and sugar calculatorEstimate your daily calories, a starting macro split and your sugar limit.
Open the calculatorHow much sugar per day? The official limits
How much sugar is too much? The daily limits from the WHO, the NHS and the American Heart Association, in grams, calories and teaspoons, explained simply.
Nutrition · 5 min readAdded sugar vs natural sugar: what really matters
What is the difference between added, free and natural sugar? Learn what counts toward your daily limit and why whole fruit and milk do not.
Nutrition · 4 min readHow to read a nutrition label in under a minute
Learn to read UK traffic light labels and US Nutrition Facts, including per-100g thresholds, serving size and % Daily Value, step by step.
Nutrition · 5 min readHow many calories do you need? A simple guide
How to estimate your daily calories with the Mifflin-St Jeor equation, what the NHS says about averages, and how to use the number safely.
Nutrition · 5 min readHow much protein do you need as a beginner?
How much protein do people who exercise need? The ISSN suggests 1.4–2.0 g per kg a day. See what that looks like in grams and in meals.
Nutrition · 4 min readHow much water should you drink? NHS and EFSA advice
How much water do adults need? The NHS suggests 6 to 8 glasses of fluid a day. See what counts, how to tell if you are drinking enough and what to do when you train.
Nutrition · 3 min readHidden sugar: where it hides and how to cut back
Where is sugar hiding in your food? Learn which foods and drinks have free sugars, how to spot them on labels and how to cut down without feeling deprived.
Nutrition · 4 min readHow fast should you lose weight? What the NHS says
What is a healthy rate of weight loss? The NHS suggests 0.5 to 1 kg a week. Learn why crash diets are not advised and how a gentle calorie deficit works.
Nutrition · 4 min readNo guide matches that search.