Guides

Short, sourced explainers. Every factual claim links to where it came from.

• How calorie targets are calculatedHow daily calorie targets are worked out from BMR, activity and goal, why the numbers are estimates, and the safety limits we never go below.6 min read
• How to read UK nutrition labelsWhat every number on a UK food label means, how traffic-light colours are decided, and how to compare products quickly using per-100g values.5 min read
• Protein: how much do you need?What protein does, how much adults need according to UK guidance, when more can help, and easy ways to spread it across the day.5 min read
• How photo calorie estimates workHow AI estimates calories from a meal photo, why the result is always an estimate, the common sources of error, and how to get a better answer.5 min read
• Calories on menus: eating out in EnglandWhat the menu calorie labelling rules in England cover, how to use the numbers, and what to do when a restaurant doesn’t publish nutrition.4 min read