Home › Guides

Nutrition guides

Clear, sourced, no-nonsense guides to eat better, train better and lose weight with a cool head. A new one every week.

• Weight loss

  Calorie deficit: what it is and how to calculate it

  Work out what you burn, your daily calorie limit and how much you'd lose per week, with a calculator.

• Training

  How much protein do I need per day?

  How much protein to eat for your weight, your training and your goal, with a calculator.

• Fasting

  16:8 intermittent fasting guide Coming soon

  How to start, what to eat in your window and what to avoid.

• GLP-1

  What to eat on Ozempic or Wegovy Coming soon

  How to eat well, protect your muscle and handle side effects.

• Tracking

  How to count calories from a photo Coming soon

  How accurate photo logging is and how to fine-tune your plate.

• Labels

  Mexico's NOM-051 warning labels explained Coming soon

  What each black warning seal on the package means and how to read them.