Eat well, with the evidence.

A new piece every week on calories, protein, weight and tracking: what the research actually says, with the numbers, and what to do with it.

Tracking · 8 min readHow accurate are AI calorie trackers, really?I build one, so you’d expect me to say “very”. The true answer is more useful than that: accurate enough in the ways that matter, as long as you know where they go wrong.4 November 2026AI trackingCalorie countingEating out

Nutrition · 9 min readHow much protein do you actually need?Less than the gym tells you, more than the government’s minimum. Here’s what the best evidence points to, and how to hit it with ordinary food.4 November 2026ProteinStrength training
Progress · 7 min readWhy your weight jumps around, and how to read itYou ate well all week and the scale went up a kilo. Nothing went wrong. Here’s what actually moves that number, and the simple maths that sees through it.4 November 2026Weigh-insFor women
Weight loss · 8 min readWhy weight loss slows down, and what actually helpsThe 3,500-calorie rule says your loss should be a straight line. Your body never read it. Here’s what really happens as you lose weight, with the numbers.4 November 2026PlateausWeight loss

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