Start here · 5 guides
Macronutrients
Protein, carbs, fats, fibre and calories: what each one does and how much you need.
- Protein What protein does, how much you need a day (for health and for building muscle), the best food sources per 100 g and per serving, and the myths to ignore. 4 min read · 14 sources · Updated 25 September 2026
- Carbohydrates What carbohydrates do, the difference between simple and complex carbs, how many carbs you need for health and for training, the best sources and the myths. 3 min read · 9 sources · Updated 25 September 2026
- Fats Why you need fat, the difference between saturated, unsaturated and trans fats, UK limits, how much fat lifters need, the best sources and the myths. 3 min read · 9 sources · Updated 25 September 2026
- Fibre What fibre does, soluble vs insoluble fibre, the UK's 30 g a day target, the highest-fibre foods per serving and an easy 30 g day of eating. 2 min read · 5 sources · Updated 25 September 2026
- Calories What a calorie is, how to work out your maintenance calories (with a free calculator), how big a deficit or surplus to use, and why the numbers are estimates. 2 min read · 6 sources · Updated 25 September 2026