Hit your weight loss goal in an easier and more ... or you can use an online calorie calculator. This one from Mayo Clinic uses the Mifflin-St. Jeor equation, which pros consider the gold standard.

In the end, we are individuals when it comes to weight-loss and gain, says Tim Spector. In his book Spoon-Fed, he argues calorie counting can be misleading because we don’t know how much energy ...

Typically recommending 10-35% of your daily calories from protein. For muscle gain, aim for higher ... of protein per kilogram of body weight daily. To calculate the protein requirement: Formula ...