Macronutrients
How much protein do you actually need?
The EU reference value is 0.83 g per kilogram of body weight per day — far less than gym culture assumes, and easier to reach than most people think.
Section
Macronutrients
Protein, fat, carbohydrate and fibre — the numbers people argue about hardest and look up least.
4 articles
Macronutrients
How much fat, and which kind
EFSA's reference range is 20 to 35 per cent of energy from fat. Inside that range, the composition matters far more than the total.
Macronutrients
Saturated fat: the ten per cent rule, and what it replaced
The WHO updated its fats guidance in 2023. The headline number is 10% of energy — but the sentence that matters is about what you swap it for.
Macronutrients
Fibre: the quiet shortfall on European plates
EFSA puts adequate fibre intake at 25 grams a day for adults. Intake surveys keep finding averages below it — here's what 25 grams actually looks like.