Weight
BMI calculator: formula, chart and what your result means
Calculate your BMI with our calculator. We explain the formula, the WHO BMI chart, your healthy weight range and the limits of BMI.
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Eat with data, not diets
Clear guides to understand what you eat: how many calories you need, how to split your macros, how to lose weight without extreme diets and what food warning labels mean.
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Habits
How to count calories: an easy guide for beginners
Learn how to count calories step by step: how to start, measure portions, the most common mistakes and tips to log your meals in minutes.
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Food labels
How to read nutrition labels in Mexico, step by step
Learn to read Mexican nutrition labels: the reference amount, each nutrient, the ingredient list and how to compare products.
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Nutrients
How much fibre do I need a day? Foods and how to eat more
Find out how much fiber you need a day according to the WHO, the highest-fiber foods and a sample menu to reach 25 g without supplements.
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Nutrients
How much sugar can you eat a day? What the WHO recommends
Find out how much sugar you can eat a day according to the WHO, how to work out your limit in grams, where sugar hides and how to cut back.
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Calories
How many calories do I need a day? Calculator and formula
Work out how many calories you need a day with the Mifflin-St Jeor formula. Includes a calculator, activity factors and calories for your goal.
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Macronutrients
How to calculate your macros: protein, carbs and fat
Learn how to calculate your macros: protein, carbs and fat. Includes recommended ranges, the split for your goal and a step-by-step example.
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Weight loss
Calorie deficit: what it is and how to calculate it to lose weight
Learn what a calorie deficit is and how to calculate it to lose weight. Includes an example, weekly weight loss and tips to avoid going hungry.
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Protein
How much protein do I need a day? Chart by weight and foods
Find out how much protein you need a day for your weight and activity. Includes a per-kilogram chart, how to spread it out and high-protein foods.
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Food labels
Mexico’s food warning labels: what they mean and how to read them
Learn what Mexico’s NOM-051 food warning labels mean: the 5 black octagons, the warnings about children and how to use them when choosing food.
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