Protein, carbohydrates, fat, and fibre are the four macronutrients your body actually runs on. How much of each, in what form, and at what timing keeps changing in popular advice — but the underlying research has been steadier than the headlines suggest. These guides cut through the recycled myths and lay out what the evidence supports.
Carbs aren't bad. Refined carbs eaten without context are a problem. Here's the actual science on carbohydrates, blood sugar, and what you should be eating.
Read: are carbs bad for you →Not all collagen supplements are created equal. Here's what the evidence says about collagen for skin, joints, and hair — plus the best products that actually deliver.
Read: best collagen supplement for women →Collagen supplements are a $5 billion industry. Food sources of collagen also exist. Here's what actually happens when you consume either - and what the research shows.
Read: collagen food vs supplements →Collagen supplements are a multi-billion dollar industry. The evidence for skin benefits is real but modest. Here's what the clinical trials actually found.
Read: does collagen work for skin →Creatine is the most studied sports supplement in history. Here's what it actually does, who it works for, and what the evidence says about safety and dosing.
Read: does creatine actually work →Dietary fat doesn't automatically become body fat. Here's how fat is metabolised, why the calorie context matters, and what actually drives fat gain.
Read: does eating fat make you fat →Complete proteins contain all 9 essential amino acids. Here's a full list of complete protein foods - animal and plant-based - with protein content per serving.
Read: complete protein foods list →Fibermaxxing is the 2026 trend of intentionally maximising daily fibre intake. Here's the science behind it, how much you need, and the best high-fibre foods.
Read: fibermaxxing explained →Not all fat is the same. Unsaturated fats protect your heart. Trans fats are genuinely harmful. Here's how to tell them apart and what to do with that information.
Read: good fats vs bad fats →There's no single correct carb intake. The right amount depends on your goals, activity level, and metabolic health. Here's what the research shows across different approaches.
Read: how many carbs per day →Official guidelines say 0.8g per kg. Most active people need nearly double that. Here's how to calculate your actual protein target by goal and age.
Read: how much protein do I need per day →The plant vs animal protein debate is more nuanced than most headlines suggest. Here's what the research shows on muscle building, health outcomes, and how to get the most from either.
Read: plant protein vs animal protein →Saturated and unsaturated fats differ in molecular structure and health effects. Here's what the research says about both - without the decades of oversimplification.
Read: saturated fat vs unsaturated fat →Simple and complex carbs differ in structure and how quickly they affect blood sugar. Here's what the distinction actually means for your diet and health.
Read: simple carbs vs complex carbs →Whey and plant protein both build muscle — but they're not identical. Here's the honest comparison on absorption, leucine, taste, and which actually fits your needs.
Read: whey vs plant protein powder →Amino acids are the building blocks of protein. Learn the difference between essential and non-essential amino acids, which foods provide them, and why they matter.
Read: what are amino acids →Macronutrients are the three nutrients your body needs in large amounts - protein, carbohydrates, and fat. Here's what each does, how many calories each contains, and how to think about balance.
Read: what are macronutrients →Omega-3 fatty acids are essential fats your body can't make. EPA and DHA from fish have the strongest evidence. ALA from plants converts poorly. Here's what you need to know.
Read: what are omega-3 fatty acids →BMR is the calories your body burns at rest. Here's what basal metabolic rate means, how it's calculated, and how to use it to understand your actual calorie needs.
Read: what is BMR →Dietary fibre is the indigestible part of plant food. It has two main types - soluble and insoluble - with different functions. Here's what fibre does and why most people don't get enough.
Read: what is dietary fiber →Metabolism is not just about how fast you burn calories. Here's what it actually is, what affects it, and why the idea of a 'fast' or 'slow' metabolism is more complicated than you think.
Read: what is metabolism →Most adults do well with 1.2–1.6 grams per kilogram of body weight per day — higher than the old RDA, especially if you're active, ageing, or trying to lose fat while preserving muscle. That's roughly 80–110g for an average woman and 100–140g for an average man.
No — carbs are your body's preferred fuel and most plant foods are carb-dominant. The issue isn't carbs as a category but refined and added-sugar carbs eaten in large quantities without fibre, protein, or fat to slow them down.
Unsaturated fats (olive oil, nuts, avocado, fatty fish) and a moderate amount of saturated fat are fine for most people. Industrially-produced trans fats are the only category with consistent evidence of harm at any intake level — those mostly come from partially hydrogenated oils.
At least 25g a day for women and 30–38g for men. Most people in Western countries get under 20g. Increasing fibre is one of the highest-leverage dietary changes for gut health, blood sugar, and long-term disease risk.
Less than the diet industry suggests. Total daily protein, calories, and food quality matter far more than whether you eat breakfast, fast for 16 hours, or eat after 8pm. Timing is a tiebreaker, not a foundation.