How many calories do I need? A simple, honest guide
Estimate your daily calorie needs with the Mifflin-St Jeor equation, choose a safe deficit for weight loss, and learn why the number is a starting point, not a rule.
3 min read
Nutrition
Practical guides for eating well and moving more
Clear, evidence-informed articles from the Fitlyn editorial team. General information only, not a substitute for medical advice.
Nutrition
How much protein do you need per day?
Daily protein targets for general health, weight loss and strength training, how to spread protein across meals, and easy sources including budget-friendly local foods.
3 min read
Weight loss
Weight loss plateau? Why it happens and what actually helps
Why the scale stops moving after a few weeks or months of dieting, how to tell a real plateau from normal water swings, and practical steps to get progress going again.
3 min read
Workouts
Strength training for beginners: a simple 3-day full-body plan
A safe, beginner-friendly full-body routine you can do at home or in the gym three times a week, with sets, reps, rest times and how to progress.
3 min read
Activity
Walking for weight loss: how many steps a day really matter?
What research says about daily steps and health, how many calories walking burns, and a gradual plan to walk more, including tips for hot climates.
3 min read
Ramadan
Healthy Ramadan fasting: what to eat at suhoor and iftar
Practical tips for suhoor and iftar, staying hydrated, exercising while fasting, and who should talk to a doctor before fasting in Ramadan.
3 min read
Hydration
How much water should you drink a day?
Daily fluid needs from trusted reference values, how heat and exercise change them, signs you need more, and when drinking a lot can be harmful.
2 min read
Sleep
Sleep and weight: why rest matters for your diet
How short sleep affects appetite, cravings and training, how much sleep adults need, and practical habits to sleep better while you work on your weight.
3 min read