Honest UK health guides.

13 guides
NHS-aligned
Evidence-based
Free to read

Guides on BMI, calories, macros, BMR and hydration. Written for UK adults. NHS-aligned.

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01

BMI & weight

BMI
What is a healthy BMI for women? UK NHS guide
NHS-aligned BMI ranges, ethnicity adjustments and the limitations every woman should know.
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Ideal weight
What's my ideal weight for my height?
Healthy weight ranges in stones and pounds for every UK adult height, men and women.
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BMI
Is BMI accurate? What it really tells you
What BMI measures, where it's misleading — muscle, fat distribution, ethnicity — and what to use alongside it.
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02

Calories & weight loss

Calories
How many calories should I eat to lose weight?
The 500–600 kcal deficit explained, with daily targets for UK men and women.
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Calories
Calorie deficit explained — how big should yours be?
Why 500 kcal is the sweet spot, what happens if you go too low, and how to find yours.
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Weight loss
How to lose 1 lb a week — the maths
The simple maths and the realistic plan that actually works long-term.
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03

BMR & metabolism

BMR
What is BMR and why does it matter?
Plain-English guide to your basal metabolic rate and how to use it for weight planning.
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BMR / TDEE
TDEE vs BMR — which one do I use?
The two acronyms most people get confused — and which to use for weight loss or gain.
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04

Macros & nutrition

Protein
How much protein do I need per day? UK guide
BHF and NHS-backed protein targets for general health, weight loss and muscle gain.
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Macros
What are macros and should I count them?
Protein, fat and carbs explained — plus when tracking macros is worth the effort.
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Fibre
Fibremaxxing: how to hit 30g of fibre without the bloat
The NHS 30g target, why most of us fall short, and how to eat more fibre without wrecking your gut.
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05

Hydration & exercise

Water
How much water should I drink a day?
NHS-recommended fluid intake, signs of dehydration, and whether tea and coffee count.
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Exercise
How many calories does walking burn?
Realistic calorie figures by weight and pace, how METs work, and the truth about 10,000 steps.
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BMI, calories, macros, calories burned, ideal weight, water, fibre, BMR — all in one place.

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