Nutrition & training guides

Short, sourced answers to the questions people actually search. Numbers are estimates.

• 59 to 97/100g
  how many calories in a cup of greek yogurtHow many calories in a cup of Greek yogurt?Plain Greek yogurt runs about 59 (nonfat) to 97 (whole milk) calories per 100g, USDA data shows. Unlike regular yogurt, it has no single USDA cup weight.
• 120 to 165/100g
  how many calories are in chicken breast raw vs cookedHow many calories are in chicken breast, raw vs cooked?Raw chicken breast is about 120 calories per 100 g; cooked (roasted) it is about 165, because cooking drives out water, not energy.
• RDA is a floor
  how much protein do you really needHow much protein do you really need?The RDA of 0.8g/kg is a floor against deficiency, not a target. Studies on muscle and strength point to about 1.4–2.0g/kg for most people who train.
• 14–884 cal/100 g
  how many calories are in common foods per 100 gramsCalories in 40 common foods per 100 g, rankedWe ranked 40 common foods by calories per 100 g with USDA data. The spread is about 60-fold, and water content explains most of it. Free CSV included.
• Different tissues
  does muscle turn into fat when you stop liftingDoes muscle turn into fat when you stop lifting?No. Muscle and fat are separate tissues that cannot convert into each other. Muscle shrinks from disuse, and fat can grow if you keep eating the same.
• Not about timing
  do carbs at night make you fatDo carbs at night make you fat?A small six-month trial found carbs at dinner changed fat loss and hunger hormones, but it had real limits. Total calories matter more than the clock.
• Small difference
  is cardio or weights better for fat lossIs Cardio or Weights Better for Fat Loss?A 2025 meta-analysis of 36 trials found aerobic training edges out weights for fat loss, but the gap shrinks once workouts are matched for effort.
• ≈2.7–3.7 L / day
  do you need 8 glasses of water a dayDo you need 8 glasses of water a day?The 8-glasses rule is not in the official guidance. The US National Academies give total water targets that include food and every drink.
• ≈119 cal / tbsp
  how many calories are in a tablespoon of olive oilHow many calories are in a tablespoon of olive oil?One tablespoon of olive oil is about 119 calories, a teaspoon about 40, and two quick glugs in a pan about 240. Here is how to measure oil without guessing.
• ≈260 cal more
  does skipping breakfast make you gain weightDoes skipping breakfast make you gain weight?Thirteen randomised trials found no weight-loss benefit from eating breakfast, and breakfast eaters weighed slightly more. What that means, and what it doesn't.
• Fibre ≈4.5 g
  is fruit sugar as bad as candy sugarIs the sugar in fruit as bad as the sugar in candy?Your body handles the sugars the same way, but an apple and a candy bar are very different packages. Fibre, fullness and the added-sugar limit explain why.
• 66 days median
  does missing one day ruin your progressDoes missing one day ruin your progress?In a UCL study, one missed day did not derail habit formation. The median time to feel automatic was 66 days, with a huge range. What it shows, and what not.
• 1 lb = 1 lb
  does muscle weigh more than fatDoes muscle weigh more than fat?A pound is a pound. Muscle is denser, so a pound of it takes up less space than a pound of fat. Why the scale can hide progress.
• No spot loss
  do crunches burn belly fatDo crunches burn belly fat?A six-week trial had adults do ab exercises five days a week. They got stronger abs, but belly fat did not change. Why you cannot spot-reduce fat.
• 7,000 steps
  is 7000 steps a day enoughIs 7,000 steps a day enough?A 2025 review found 7,000 steps a day linked to a much lower risk of dying than 2,000 steps. What the study shows, and what it cannot prove.
• ≈6 cal / stalk
  does celery have negative caloriesDoes celery have negative calories?No. A medium celery stalk has about 6 calories and digesting it uses a small fraction of that, so the net stays above zero. Celery is low-calorie, not negative.
• ≈100–200 cal
  does thinking hard burn caloriesDoes thinking hard burn calories?Your brain uses about a fifth of your resting energy, but extra mental effort adds very little: a day of hard thinking is worth one or two small snacks.
• 9 cal per gram
  does eating fat make you fatDoes eating fat make you fat?Fat has more than twice the calories per gram of carbs or protein, so it is easy to overeat. But weight gain comes from extra calories, not from fat itself.
• Same fat loss
  is fasted cardio better for fat lossIs fasted cardio better for fat loss? What the studies showCardio on an empty stomach burns a little more fat during the session, but fat loss over weeks looks the same when calories match. Here is the evidence.
• Water, not fat
  does sweating burn fatDoes sweating burn fat? What sweat really tells youSweat is your body cooling down, not a fat-loss meter. Here is what a sweaty workout actually changes, with sources and rough numbers.