Health & nutrition blog
Evidence-based, plain-English guides on calories, BMI, nutrition and fitness.
How Many Calories Should You Eat Per Day?
Wondering how many calories you should eat per day? Learn how age, gender, weight, activity level, and fitness goals affect your daily calorie needs. Use this guide to calculate maintenance calories, lose weight, gain muscle, and improve your overall health.
6 min read
How Many Calories Should I Eat to Lose Weight?
A 500-calorie daily deficit will typically lose you about 1 pound (0.45 kg) of body fat per week. Here is how to find your number.
4 min read
BMI Chart for Adults: Healthy Weight by Height
A simple BMI reference: healthy weight range in kilograms and pounds for every common height.
3 min read
How Much Protein Do You Actually Need?
For most active adults, 1.6-2.2 g of protein per kilogram of body weight is the sweet spot. Here is how to find your number.
5 min read