Health and fitness guides
Longer reads on nutrition, weight management, training and habits — written to answer one question properly instead of promising a transformation.
Guides are grouped by the situation you are in rather than by trend: getting started, losing weight without wrecking your week, eating enough protein, training with limited time.
Nothing here is medical advice. Where a topic touches health conditions, medication or pregnancy, we say plainly that it belongs with a qualified professional.
Guide categories
Nutrition
How to eat for your goal without turning every meal into a project.
Weight management
Losing, maintaining and regaining perspective when the scale stalls.
Training
Programme structure, progression and what beginners can skip.
Healthy habits
Sleep, steps, routines and the small changes that survive a busy week.
Guides
How to calculate your daily calorie needs
Your calorie need is an estimate, not a fact. Here is how the calculation works and how to correct it with two weeks of your own data.
Read moreHow much protein do you need per day?
The honest answer is a range, not a single number. Here is which range fits your situation and how to hit it without protein shakes.
Read moreHow to build a sustainable calorie deficit
A deficit only works for as long as you can keep it. Here is how to set one you can live with — and what to do when the scale stalls.
Read more
Frequently asked questions
- Are the guides free?
- Yes. Everything published on the website is free to read and does not require an account.
- Is this medical advice?
- No. Healti publishes general information about nutrition and training. For anything specific to your health, talk to a qualified professional.
Prefer to track it in the app?
Everything on this page is free to read. The Healti app is there if you want your meals, workouts and progress kept in one place.
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The Healti app
Food logging, calories and macros, workout tracking, progress and an AI coach — in one calm app.
AppRecipes
Simple meals with calories, macros, protein and cooking time clearly shown — from quick breakfasts to balanced dinners.
RecipesNutrition
Clear explainers on calories, protein, macros, calorie deficit, weight management and healthy eating.
NutritionTraining
Beginner guidance, strength training, exercise technique and workout plans for home or gym.
TrainingExercises
Every exercise with an animation, the muscles it works, step-by-step form and the mistakes to avoid.
ExercisesTraining programs
Ready-made programs for building muscle, losing weight, strength and health — at the gym, with dumbbells or at home.
ProgramsFree health calculators
Calorie, protein, macro and BMI calculators — free, fast and no signup.
Tools
Healti provides general information about nutrition and training. It is not medical advice.