The forme journal

Honest, practical writing on eating well for you, not everyone.

15 June 2026

Is BMI accurate?

BMI is a useful population screening tool but a blunt measure for individuals — it can't tell muscle from fat. Here's when it's helpful, when it misleads, and what to use instead.

15 June 2026

How much water should I drink a day?

A common target is around 2 litres (6–8 glasses) a day, but your real need depends on size, activity and climate. Here's how to know if you're drinking enough.

15 June 2026

How much fat per day should you eat?

Fat is essential, not the enemy. Most people need around 20–35% of their calories from fat. Here's how to work out your daily fat and which fats to favour.

15 June 2026

How many meals a day should you eat?

There's no magic number — meal frequency doesn't 'boost metabolism'. What matters is your total calories and protein. Here's how to pick what suits you.

15 June 2026

How many carbs per day should you eat?

There's no single carb target — it depends on your calories and goals. Here's a simple way to work out your daily carbs, with realistic ranges for most people.

15 June 2026

How many calories are in a pound of fat?

A pound of body fat is often said to hold about 3,500 calories. Here's where that number comes from, why it's a rough rule, and how to use it for weight loss.

15 June 2026

Does protein timing matter?

Total daily protein matters far more than timing — the 'anabolic window' is mostly a myth. But spreading protein across the day does give a small, real edge. Here's the honest take.

15 June 2026

Does muscle weigh more than fat?

A pound of muscle and a pound of fat weigh exactly the same — a pound. But muscle is denser, so it takes up less space. Here's why the scale can mislead you.

15 June 2026

Can you build muscle and lose fat at the same time?

Yes — it's called body recomposition, and it's very achievable for beginners, people returning to training, and those with fat to lose. Here's how to do it.

15 June 2026

Can AI count calories from a photo?

Yes — AI can estimate calories and macros from a photo of your meal, and it's genuinely useful. Here's how it works, how accurate it is, and where it falls short.

11 June 2026

Why am I not losing weight? 7 common reasons

Doing everything right and the scale won't budge? It's usually one of a few fixable things — under-tracking, water weight, too small a deficit, or reading the scale wrong.

11 June 2026

What is BMR (basal metabolic rate)?

Your BMR is the calories your body burns just to stay alive at rest. Here's what it means, how it differs from TDEE, and how to use it to set your calorie target.

11 June 2026

Muscle-building foods: what to eat to build muscle

Building muscle comes down to enough protein, enough total calories, and training. Here are the best muscle-building foods, and how to actually eat enough of them.

11 June 2026

How to lose weight without exercise

You can absolutely lose weight without the gym — diet does the heavy lifting. Here's how, plus the easy everyday movement that helps more than a single workout.

11 June 2026

How to lose weight fast (without wrecking it)

You can lose weight quickly and safely — but 'fast' has limits. Here's the honest version: a solid deficit, high protein, and the habits that make it actually stick.

11 June 2026

How much sugar per day is okay?

Guidelines suggest keeping added sugar under about 30g a day. Here's the difference between added and natural sugar, why it matters, and how to actually stay under.

11 June 2026

Healthy snacks for weight loss

The best weight-loss snacks are high in protein or fibre so they actually fill you up. Here's a go-to list that keeps hunger down without blowing your calories.

11 June 2026

Good carbs vs bad carbs: what's the difference?

Carbs aren't the enemy — but some are far more filling and nutritious than others. Here's the real difference between 'good' and 'bad' carbs, without the fear.

11 June 2026

Foods high in fibre (the everyday list)

The easiest way to hit your fibre target is to know the foods that pack the most. Here's the go-to list — beans, oats, berries, seeds and veg — with the numbers.

11 June 2026

Calories in, calories out (CICO), explained

CICO is the basic law of weight: eat fewer calories than you burn and you lose weight. It's true — but the nuance is what most people get wrong. Here's the honest version.

10 June 2026

What is a calorie surplus?

A calorie surplus means eating more than you burn — the requirement for building muscle or gaining weight. Here's how big it should be and how to do it well.

10 June 2026

A Lose It! alternative worth trying

Lose It! is a solid calorie counter, but if you want faster logging and a score that tells you whether food fits your goals, here's the honest alternative.

10 June 2026

Intermittent fasting and calorie counting: do you need both?

Intermittent fasting and calorie counting do the same job from different angles — both create a deficit. Here's how they work together, and whether you need both.

10 June 2026

How to stop overeating

Overeating is usually about environment and habits, not willpower. Here are the changes that actually work — protein, fibre, slowing down, and noticing what you eat.

10 June 2026

How to lose belly fat (the honest version)

You can't spot-reduce belly fat — but you can lose it. Here's what actually works: a sustainable calorie deficit, enough protein, and a few habits that genuinely help.

10 June 2026

How to eat more protein (without thinking about it)

Most people fall short on protein. Here are simple, no-effort ways to eat more — anchor every meal, smart swaps, easy snacks, and a protein-first breakfast.

10 June 2026

How to break a weight loss plateau

Stalled on the scale? It's normal, and usually fixable. Here's why plateaus happen and the practical ways to start losing again — without slashing calories to nothing.

10 June 2026

How to boost your metabolism (what really works)

You can't dramatically 'speed up' your metabolism, but you can raise how much you burn. Here's what genuinely works — muscle, protein, movement — and what's a myth.

10 June 2026

High-protein, low-calorie foods

High-protein, low-calorie foods keep you full and on track without blowing your calories. Here's a go-to list, why they work, and how to build meals around them.

10 June 2026

The best weight loss app

The best weight loss app isn't the one with the most features — it's the one you'll actually keep using. Here's what matters, how the options compare, and how to choose.

9 June 2026

Is this food good for me? Why the answer depends on you

There's no universally 'good' food — it depends on your goals. A food that's a great choice for one person is only okay for another. Here's how to actually judge it.

9 June 2026

How to track fibre (and actually hit 30g a day)

Most people miss their fibre target because they never track it. Here's how to track fibre, the easy high-fibre foods, and how to ramp up to 30g+ without the bloat.

9 June 2026

How to track calories with a photo

Snap a photo of your meal and let AI estimate the foods, calories and macros. Here's how photo calorie tracking works, how accurate it is, and how to get the best results.

9 June 2026

How much protein to build muscle?

To build muscle, aim for about 1.6–2.2g of protein per kg of body weight a day, spread across meals, paired with resistance training. Here's how to hit it.

9 June 2026

forme vs Cal AI: which calorie app is right for you?

Both let you snap a meal and get calories. Cal AI is a pure AI calorie counter; forme adds a personal food score built around your goals and tracks your whole day.

9 June 2026

A simpler Cronometer alternative

Cronometer is brilliant for micronutrient depth, but it can feel like data entry. If you want faster logging and a score that tells you if food fits your goals, here's the alternative.

9 June 2026

The best macro tracking app

The best macro tracker makes hitting your protein, carbs and fat effortless — scan or snap your food, see your macros instantly, and skip weighing everything.

9 June 2026

The best free calorie counter app

Plenty of calorie counters are free — the best give you scanning and macros without paywalling the basics. Here's how to choose, and the ones worth your time.

9 June 2026

The best calorie app for GLP-1 (Ozempic, Wegovy, Mounjaro)

On a GLP-1 the goal isn't eating less — the medication handles that. It's hitting protein and fibre on a small appetite. Here's what to look for in an app, and how forme fits.

9 June 2026

The best AI calorie counter app

The best AI calorie counters snap a photo and return accurate calories and macros — and the best of all tell you whether the food fits your goals, not just the numbers.

8 June 2026

What to eat on Ozempic (and other GLP-1s)

On a GLP-1 your appetite drops sharply, so every bite has to count. Here is how to prioritise protein and fibre, ease side effects, and not lose muscle.

8 June 2026

What are maintenance calories?

Maintenance calories are the amount that keeps your weight stable. Knowing yours is the anchor for losing, maintaining or gaining. Here is how to find and use it.

8 June 2026

What are macronutrients?

Macronutrients are the three nutrients your body needs in large amounts: protein, carbohydrate and fat. Here is what each does, how much you need, and why they matter.

8 June 2026

How to count macros (a beginner's guide)

Counting macros means tracking protein, carbs and fat, not just calories. Here is how to set your targets, hit them, and do it without weighing every meal.

8 June 2026

How many calories should I eat a day?

There is no single right number. It depends on your body, your activity and your goal. Here is how to find yours in a few minutes, and what to do once you have it.

8 June 2026

How accurate are calorie tracking apps?

Calorie tracking apps are close enough to be useful, not perfect. Here is where the errors come from, how big they are, and why consistency matters more than precision.

8 June 2026

High-protein breakfast ideas (20–40g)

A high-protein breakfast keeps you full for hours and protects muscle. Here are easy 20–40g ideas, with the protein counts, including quick and on-the-go options.

8 June 2026

GLP-1 and muscle loss: how to protect your muscle

Rapid weight loss on a GLP-1 can strip muscle along with fat. Here is how to protect it — enough protein, resistance training, and keeping an eye on the numbers.

8 June 2026

Fibremaxxing: what it is and how to do it safely

Fibremaxxing is the 2026 trend of deliberately eating more fibre for fullness, gut health and steadier energy. Here is how much, the best foods, and how to ramp up without the bloat.

8 June 2026

Are seed oils bad for you? An honest look

Seed oils are the internet's villain of the moment. Here is what the evidence actually says, how they compare to butter and tallow, and where the real problem lies.

5 June 2026

What a personalised nutrition app should actually do

Personalised gets used loosely. A truly personal nutrition app scores food against your goals, explains itself, sees your whole day, and adapts. Here is the checklist.

5 June 2026

Is Yuka accurate? What its score does and does not tell you

Yuka's score is consistent, but accurate is a different question. Here is what the rating actually measures, where it is reliable, and where it misleads.

5 June 2026

Is sugar free actually healthy?

Sugar free means no added sugar, not automatically healthy. Here is what the label really tells you, where sweeteners fit, and how to judge a product properly.

5 June 2026

How much fibre do you need, and easy ways to get it

Most adults need about 30g of fibre a day and get nowhere near it. Here is the target, why it matters, and simple swaps that close the gap without trying hard.

5 June 2026

forme vs Lifesum: which fits how you want to eat?

Lifesum builds plans and logs food with a tidy interface. forme leads with a personal food score and tracks your day from a scan. Here is an honest comparison.

5 June 2026

Food tracking without counting calories

You can track food without logging every calorie. Track the few things that drive results, protein, processing, portions and the trend, and let the detail go.

5 June 2026

How to eat healthier without dieting

Diets end, which is why they rebound. Changing a few defaults, protein, fibre, processing and portions, improves how you eat for good, without rules or restriction.

5 June 2026

Do food scanner apps actually work?

Food scanner apps work for what they measure, a quick read on a product from its barcode. Whether they help you eat better depends on what the score is built for.

5 June 2026

The best Yuka alternative for the UK

Yuka rates a food the same for everyone. If you want a score built around your goals, here is how the alternatives compare, and where forme fits.

5 June 2026

The best food scanner app for your goals

Most food scanner apps give everyone the same score. The best one for you is the one that scores food against your goals and tracks your day. Here is how to choose.

4 June 2026

What is a calorie deficit, and how to be in one

A calorie deficit is eating fewer calories than you burn. It is the one thing that causes weight loss. Here is how big it should be and how to create one.

4 June 2026

How to calculate your TDEE, and use it to lose weight

Your TDEE is the calories you burn in a day. Here is the formula, the activity multipliers, and how to turn it into a calorie target for losing, maintaining or gaining.

3 June 2026

MyFitnessPal alternatives: the honest 2026 list

The best MyFitnessPal alternatives compared: Cronometer, Lose It, Yazio, Noom and forme. Who each suits, and why a personal food score can beat endless logging.

3 June 2026

The best calorie tracking apps in 2026

MyFitnessPal, Cronometer, Lose It and forme compared. What each does best, and when a personal food score beats counting every gram.

2 June 2026

How to set diet goals that actually stick

Realistic diet goals are specific, small and tied to a daily action you can keep. Pick one focus, make it a habit, and track a metric you control.

1 June 2026

Nutri-Score and NOVA: what the food scores really mean

What Nutri-Score and NOVA actually measure, what a good score looks like, and why a single universal score can't tell you if a food is right for you.

31 May 2026

How many calories should you eat to lose weight?

A simple way to find your daily calorie target for weight loss, why 1200 and 2000 are not one-size-fits-all, and how to set a number that actually fits you.

30 May 2026

What to eat to lose weight: a simple food guide

No banned foods, just a simple framework: build meals around protein, fibre and less processed foods, and let the calories take care of themselves.

29 May 2026

How do food scoring apps work?

The systems behind food scores, Nutri-Score and NOVA, why Yuka scores everyone the same, and how a personalised score differs. Plainly explained.

28 May 2026

Macros for weight loss: the protein, carb and fat split

What macros are, a simple split that works for fat loss, and how to set protein, carbs and fat without obsessing over every gram.

27 May 2026

How much protein do you actually need a day?

The honest answer depends on your goal and your bodyweight. Here are simple ranges for general health, weight loss and building muscle, plus easy ways to hit them.

26 May 2026

High-protein snacks for weight loss

The best high-protein snacks for staying full in a calorie deficit, from Greek yoghurt to edamame, with rough protein and calorie figures for each.

25 May 2026

How to read a food label: a simple UK guide

Food labels pack a lot in. Here is how to read one in seconds: per 100g versus per serving, the traffic lights, the ingredients order, and the sugar names that hide in plain sight.

24 May 2026

How to track macros without weighing your food

You can track macros without a food scale using barcodes, photos, the hand portion method and sensible estimates. Here is how to stay accurate enough to get results.

23 May 2026

How much weight can you lose in a month, safely?

A realistic, safe rate of weight loss is about 2 to 4 kg a month. Here is what drives the range, why faster is not better, and how to project your own timeline.

22 May 2026

The best foods for gut health

Your gut does best on fibre, fermented foods and plenty of plant variety. Here are the everyday foods that help, why they work, and simple ways to fit more in.

21 May 2026

AI calorie counters: how photo and barcode tracking work

How AI calorie apps estimate food from a photo, how accurate they are, and what to look for. Plus why a personal food score beats a bare calorie count.

20 May 2026

Food additives explained: which ones actually matter

E numbers sound scary, but most are harmless and well tested. Here is a calm guide to food additives, the few that are worth a second look, and how to keep perspective.

19 May 2026

How to maintain weight loss without rebounding

Keeping weight off comes down to a maintenance calorie level, kept-up protein and habits, and catching small regains early. Here is how to stop the rebound.

18 May 2026

What are ultra-processed foods? A plain guide

Ultra-processed foods are everywhere, and the label causes a lot of worry. Here is what UPF actually means, how to spot it, and how to eat a little less of it without fear.

15 May 2026

The best app to lose weight without counting calories

If calorie counting is not for you, here is what to look for in a weight-loss app, and why a personalised food score beats a strict calorie ledger for most people.

13 May 2026

High-protein foods that help with weight loss

Protein keeps you full, which makes a calorie deficit far easier to hold. Here are everyday high-protein foods, and how to lean your choices that way without counting.

11 May 2026

Eating in a calorie deficit without tracking every gram

You can create a calorie deficit with habits and food choices rather than logging. Here is how to do it sensibly, and how to keep a light check without obsessing.

7 May 2026

How to stop counting calories and still eat well

If tracking every calorie has started to feel stressful, here is a steady, practical way to step back without losing the habits that were helping you.

4 May 2026

Is calorie counting necessary to lose weight?

Weight loss needs an energy deficit, but you do not have to track every calorie to get one. Here is what the evidence says, and who counting actually suits.

30 April 2026

How to lose weight without counting calories

Calorie counting works for some people and quietly burns out a lot of others. Here is how to lose weight with steadier habits, and where a personalised food score fits in.

27 April 2026

forme vs Noom: a kinder way to eat well

Noom pairs tracking with psychology coaching and a subscription. forme is a personal food score with no lessons and no pressure. Here is the difference.

23 April 2026

forme vs MyFitnessPal: a lighter way to track

MyFitnessPal centres on detailed manual logging. forme tracks your calories and macros too, but leads with a personal score and far less effort. Here is how to choose.

20 April 2026

forme vs Yuka: a more personal alternative

Yuka gives every shopper the same score. forme scores food against your own goals, no fear. Here is how the two compare, fairly.

16 April 2026

Is this healthy? is the wrong question

Most food apps give everyone the same verdict. The more useful question is whether a food is right for you, and that depends on your body and your goals.

Made for you, not everyone

forme is a personalised food scanner. Get a score for your goals, with the reasons behind it.

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