Fitness Lifestyle | My Vital Metrics.

How Accurate is the Apple Watch Calories Estimate?

Alicia Dodd — Thu, 08 Jan 2026 13:08:20 +0000

How Accurate are Apple Watch Calories?

The Apple Watch has become one of the most popular fitness tools globally, tracking everything from heart rate to step count and calorie burn. But just how accurate is the Apple Watch calories estimate? Should you use Apple Watch calorie data to guide training or nutrition decisions?

For everyday exercisers and personal trainers, understanding Apple Watch calorie accuracy is important. This article explores how the watch calculates calories, what affects those calculations, and how to make the readings as reliable as possible.

How accurate is the Apple Watch for calories?

When it comes to calorie tracking, the Apple Watch performs reasonably well, but not perfectly.

Several independent studies have found that while the Apple Watch’s heart-rate tracking is impressively accurate — often within 4–5% of laboratory measurements — the calorie burn estimates can vary much more widely.

One peer-reviewed study found that Apple Watch calorie burn readings were off by 27–30% compared to gold-standard laboratory measures such as indirect calorimetry. Interestingly, a 2025 meta-analysis found that the Apple Watch underestimated energy expenditure in men but overestimated it in women.

Research indicates that the Apple Watch may track energy expenditure more accurately for steady-state activities such as walking or running outdoors, where motion and heart rate data are clear and consistent. Accuracy tends to decline for resistance training, HIIT, or sports that involve variable effort and wrist movement, such as tennis or gymnastics, as calorie burn for these types of activity is harder to interpret from motion and heart-rate data alone.

In simple terms, the Apple Watch provides a useful ballpark estimate for total calories burned, but should not be considered a precise scientific measurement.

How calorie tracking works

To understand where the differences in calorie estimates come from, it helps to know how the watch calculates energy expenditure. The Apple Watch estimates calories using a combination of:

Personal data: age, sex, height, and weight

Heart rate data: recorded continuously via optical sensors

Motion data: accelerometers and stride length for pace, and barometers detect inclines

These inputs are run through proprietary algorithms to predict total energy expenditure (TEE) — the sum of your resting metabolic rate and calories burned during activity.

Because the calculations rely on averages and population-based models, any individual whose body composition or physiology differs from those averages may see less accurate results. This is why measuring your metabolism directly (either through an RMR test or DEXA scan) can provide so much value when tracking calories.

How Apple Watch estimates calorie burn at rest

When not exercising, the Apple Watch primarily estimates calorie burn from resting metabolic rate. This is the energy the body uses to maintain vital functions like breathing, circulation, and temperature regulation.

RMR is estimated based on your entered height, weight, age, and sex. For most people, this is fairly accurate, but if your lean muscle mass is much higher or lower than average for your body size, the estimate may miss the mark. There are also a variety of medications and medical conditions that can alter your RMR, such as hypo/hyperthyroidism, heart failure and taking insulin.

Factors that affect Apple Watch calorie accuracy

Several factors can influence how close your Apple Watch calorie estimate is to reality. Make sure to keep the following in mind when using your Apple Watch to gauge your calorie burn throughout the day and during exercise.

Workout app tracking

Selecting the correct workout type in the Workout app ensures the watch uses the most suitable algorithm for that activity. Logging a “HIIT” session as a “Walk” or “Other” can significantly change the calorie calculation.

Watch calibration

Calibrating your watch improves accuracy for movement and distance tracking, which feeds directly into calorie calculations. Apple recommends a 20-minute outdoor walk or run with GPS enabled to allow the watch to learn your stride length and typical heart-rate patterns.

Heart rate accuracy

Optical heart-rate sensors are generally reliable, but readings can be affected by poor wrist contact, sweat, or wrist movement. A snug fit just above the wrist bone gives the best results.

VO₂ Max and fitness level

Newer Apple Watch models estimate VO₂ Max from heart-rate trends. Because energy expenditure depends partly on cardiorespiratory fitness, inaccuracies in this estimate can lead to errors in calorie tracking, especially for highly trained individuals.

Body composition

Since the Apple Watch uses body weight and not lean mass, people with higher muscle mass may burn more calories than predicted, while those with higher body fat may burn fewer. This is one reason why two individuals of the same weight can get different calorie burns for the same workout.

How to maximise the accuracy of your Apple Watch calories

Although no wearable is perfectly precise, there are a few steps you can take to make Apple Watch calorie tracking more consistent and useful.

Calibrate your Apple Watch regularly

Go for a 20-minute outdoor walk or run at a natural pace with GPS enabled and the watch worn snugly to calibrate your Apple Watch. Repeat every few months or when your fitness changes significantly.

Get an RMR Test or DEXA scan to establish a baseline RMR

For those who want more accuracy, a DEXA body composition scan or RMR test provides a true baseline for daily energy expenditure. Knowing your actual RMR allows you to compare it with your Apple Watch estimate and adjust expectations accordingly.

If body recomposition is your primary reason for tracking calories with the Apple Watch, then getting multiple DEXA scans will give you insights (to the gram) of changes in your fat mass and muscle mass.

Tracking your body composition is particularly important if you’re losing weight with GLP-1 medication, as substantial changes in lean mass (alongside fat mass) can impact your resting metabolic rate and, by extension, your calorie requirements.

Choose the correct workout type

Always select the workout mode that best matches the activity, so the device applies the right algorithm. Avoid generic “Other” modes when possible.

Keep personal data up to date

Regularly update weight, height, age, and other personal information in the Health app. Even small changes in body weight can alter calorie predictions.

Wear it properly

Ensure the watch is snug, especially during workouts, and avoid placing it too high or too loose on the wrist. Good sensor contact improves both heart-rate and calorie accuracy.

Conclusion: How accurate is the Apple Watch calorie estimate, really?

The Apple Watch calorie burn tends to be within 15–30% of true energy expenditure. That means if your watch shows 500 active calories burned, the actual value could fall anywhere between roughly 350 and 650.

While this range sounds wide, it’s still useful for tracking trends. If your weekly calorie burn is rising, or your activity rings are closing more easily, those relative changes are likely real, even if the absolute number is off. For personal trainers, this means the Apple Watch is a great motivational and progress-tracking tool, but not something to base precise nutrition targets on without further data.

If you’re looking to gain precise insight into your resting metabolic rate to hit your weight loss or body recomposition goals this year, booking an RMR test or DEXA scan is the best place to start.

How Accurate is Garmin VO2 Max?

Alicia Dodd — Tue, 11 Nov 2025 12:25:58 +0000

If you’ve ever finished a run and seen your Garmin flash up with a new VO₂ Max estimate, you’ve probably wondered: how accurate is the Garmin VO₂ Max, really?

VO₂ Max, or maximal oxygen uptake, is often described as the gold standard for cardiovascular fitness. It indicates the maximum amount of oxygen your lungs can inhale during maximal exercise and is strongly linked with endurance performance, longevity, and recovery capacity.

Garmin watches use algorithms to estimate this value from your workouts — but how close is that number to the truth? In this article, we’ll unpack what VO₂ Max actually measures, how Garmin calculates VO₂ Max, and where the differences arise between real laboratory testing and fitness tracker estimation.

What is VO2 Max?

VO₂ Max stands for maximal oxygen consumption or the maximum volume of oxygen your body can utilise per minute, per kilogram of body weight (ml·kg⁻¹·min⁻¹).

In simple terms, it’s a measure of how well your heart, lungs, and muscles work together to deliver and use oxygen during exercise. A higher VO₂ Max means your body can generate more energy aerobically, allowing you to sustain harder efforts for longer.

Several factors influence your VO2 Max:

Heart function (stroke volume, cardiac output)
Lung capacity
Muscle mitochondrial density
Capillary network and oxygen delivery
Genetics and training status

VO₂ Max is widely used in sports science and clinical settings to assess aerobic fitness, cardiovascular health, and endurance potential.

How is VO2 Max measured?

In a laboratory setting, VO₂ Max is measured by direct gas analysis during an incremental exercise test, typically on a treadmill or bike ergometer.

During the test:

You wear a metabolic mask connected to a machine that analyses every breath you take.
You exercise at a gradually increasing workload until you reach volitional exhaustion.
Throughout the test, the equipment measures oxygen consumption and carbon dioxide production in real time.

The point where oxygen consumption plateaus despite increasing effort is your true VO₂ Max.

A lab-based VO₂ Max is the only way to directly measure your VO₂ Max score. Everything else, including Garmin, Apple, Fitbit, and Polar estimates, uses prediction models. These models are based on correlating measurable inputs with lab-measured VO₂ Max data.

Can my Garmin watch measure VO2 Max?

Not exactly — and this is the crucial point.

Your Garmin cannot measure VO₂ Max because it doesn’t analyse your oxygen or carbon dioxide exchange. Instead, it estimates VO₂ Max using algorithms developed by Firstbeat Analytics (a company owned by Garmin).

These algorithms are based on correlations between specific, easily-measured metrics (including heart rate, speed, power output, and training history) and the VO₂ Max values recorded in the lab tests of thousands of athletes. Using these data points, Garmin estimates where you might sit on the VO₂ Max scale. While the reading can be a useful trend indicator, it’s not a direct measurement of your physiology.

So what is my Garmin tracking?

Garmin watches are highly sophisticated movement trackers. They can accurately record:

Steps and cadence
Heart rate
Speed, distance, elevation (via GPS and barometer)
Training load and recovery metrics

However, they can’t see what’s happening inside your body.

They infer aerobic capacity by observing the relationship between your pace and heart rate and assume that lower heart rates at faster speeds indicate better oxygen utilisation.

That assumption is largely based on average, but it depends heavily on the data Garmin has been trained on, and how closely you match those test populations.

For instance, if Garmin’s reference subjects were mostly young male endurance runners, but you’re a 45-year-old recreational triathlete, the algorithm may not represent you perfectly.

How accurate is the Garmin VO2 Max estimate?

Here’s where we get to the heart of the question: how accurate is Garmin VO₂ Max?

Research comparing Garmin (and other fitness-watch estimates) to laboratory measurements suggests that accuracy varies depending on conditions, activity type, and user characteristics.

1. The correlation problem

Garmin’s VO₂ Max algorithm is built on correlation models, meaning it assumes that certain patterns of heart rate and speed correspond to specific VO₂ Max levels.

However, correlations depend on how similar your training environment and physiology are to the model’s dataset.

If you run on hilly terrain, uneven surfaces, or in varying weather, your pace-to-heart rate relationship will change. Similarly, if you train mostly in zones affected by fatigue, dehydration, or stress, your readings can be skewed.

In lab conditions, everything is controlled, including treadmill gradient, air temperature, calibration, and motivation. On the road, none of those factors is standardised.

2. The variability of sensors

Optical heart rate sensors (those flashing green lights on your wrist) are far less reliable during movement than chest straps. Motion artefact, skin tone, sweat, and tightness of fit can all affect readings. Even a small heart-rate error can shift VO₂ Max estimates by several points.

3. The algorithm assumptions

Garmin’s algorithm assumes that your maximal effort data is representative of your aerobic potential. But if you never hit true maximal effort in training (e.g., because you train below threshold), Garmin may underestimate your VO₂ Max.

4. How close does the Garmin VO₂ Max estimate get?

Independent studies comparing Garmin’s VO₂ Max estimates to laboratory tests show mixed results. In trained runners, using consistent outdoor runs, Garmin can come surprisingly close — often within approximately 5% of lab-measured values. In recreational users or in less controlled conditions, the gap widens to around 10–15%. Finally, for cyclists, accuracy tends to drop further still unless a power meter is used. Garmin’s VO₂ Max is a reasonably good estimate for tracking trends, but not a replacement for a lab-based measurement.

If your Garmin says 52 ml·kg⁻¹·min⁻¹, and you’re not running in consistent conditions, your true VO₂ Max might be anywhere between 44 and 60. While this can help track the overall trend of your aerobic fitness, it isn’t as accurate as a lab-based VO₂ Max test.

Should I track my Garmin VO2 Max?

Absolutely, but for the right reasons.

The true value of Garmin’s VO₂ Max metric isn’t in the number itself; it’s in the trend.

If your Garmin VO₂ Max is steadily increasing over weeks or months, it’s a reliable sign that your aerobic fitness is improving, even if the absolute number isn’t exact.

You can use it to:

Monitor long-term progress in aerobic capacity
Evaluate training load and recovery balance
Spot overtraining or fitness plateaus
Motivate consistent effort

The key is consistency. Track your Garmin VO₂ Max over similar runs (same route, pace, conditions) to get the most reliable data. Used consistently, evidence shows that the Garmin watch provides a valid VO₂ Max when a lab-based test isn’t available.

What are the advantages of getting a lab-based VO2 Max test?

A lab VO₂ Max test remains the gold standard for a reason, as it provides direct, personalised, and actionable data that wearable devices can’t replicate.

At My Vital Metrics, VO2 Max testing involves:

Direct gas analysis of oxygen and carbon dioxide
Heart rate and ventilatory thresholds
Zone-based training recommendations
Fuel utilisation metrics

Key advantages include:

Precision: Real physiological measurement rather than estimation.
Personalisation: Training zones based on your actual ventilatory thresholds.
Context: Integration with your body composition, RMR, and recovery data.
Repeatability: Controlled environment for accurate before-and-after comparisons.
Motivation and feedback: Objective insight into cardiovascular efficiency and potential improvements.

For athletes, this means you can target specific intensity zones (Zone 2, threshold, VO₂ intervals) to maximise training efficiency. For recreational runners, it offers a clear picture of your aerobic health, not just a number on your wrist.

VO₂ Max, longevity, and healthy ageing

Beyond athletic performance, your VO₂ Max is one of the strongest known predictors of long-term health and lifespan. Research which analysed over 122,000 adults found a clear relationship between cardiorespiratory fitness and all-cause mortality, with no upper limit to the benefits. Those in the highest fitness category had an 80% lower mortality risk compared with the least fit group.

In practical terms, maintaining or improving your VO₂ Max through regular aerobic training not only boosts endurance but also supports metabolic health, cardiovascular resilience, and healthy ageing. Tracking VO₂ Max, whether via a Garmin estimate or a lab-based test, therefore offers powerful insight into your long-term vitality.

The Garmin VO2 Max verdict

Garmin’s VO₂ Max estimates are surprisingly good at tracking trends, but they remain approximations based on population data and indirect correlations.

Here at My Vital Metrics, we’ve conducted over 1800 VO₂ Max tests. In our experience, customers’ lab-based VO₂ Max scores and the readings on their watch can vary pretty significantly. This can be the difference between someone being classified as having a ‘fair’ VO₂ Max and having an ‘excellent’ VO₂ Max. Your watch is a fantastic tool for monitoring progress and maintaining motivation, but it can’t replace the precision of a lab-based VO₂ Max test.

If you want to truly understand your aerobic capacity, training zones, and how your fitness is evolving, a lab-based VO₂ Max test offers the accuracy and depth you need.

At My Vital Metrics, our VO₂ Max testing uses gold-standard gas analysis to provide you with a full physiological profile — the same technology used in elite sports and research labs. Book your lab-based VO₂ Max test today to see how your real numbers compare to your Garmin and take your training to the next level.

What is a Cardioprotective Diet?

Alicia Dodd — Wed, 08 Oct 2025 13:00:40 +0000

Whether you’re supporting clients to put together a cardioprotective meal plan or wondering how to prioritise your own heart health through nutrition, it’s important to understand the basics of a cardioprotective diet.

In this blog, we’ll outline the best foods for heart health, those to avoid, and who can benefit from adopting a heart-healthy meal plan.

What is a cardioprotective diet?

A cardioprotective diet is a scientifically supported nutrition strategy designed to reduce the risk of cardiovascular disease. Through an emphasis on whole foods, a cardioprotective diet can positively influence lipid profiles, lower blood pressure, reduce systemic inflammation, and enhance endothelial function.

Cardioprotective foods for heart health

How to get started

Choose low-sugar varieties and limit intake to 20–30 g per day to maximise benefit without excessive caloric load.

Green tea and hibiscus tea

The benefits

Green tea contains catechins, which support endothelial function and lower LDL. Hibiscus tea is rich in anthocyanins and has been shown in clinical trials to lower blood pressure in those experiencing hypertension. A review of multiple RCTs concluded that hibiscus tea can reduce systolic BP by up to 7 mmHg.

How to get started

Try swapping a cup of your regular tea or coffee for green tea or hibiscus. Consuming 2-3 cups of either tea daily is a great cardioprotective habit.

What can’t I eat on a cardioprotective diet?

To fully benefit from a cardioprotective approach, certain foods should be minimised or avoided entirely:

Processed meats, such as bacon and sausages, which contain nitrates and increase CVD risk.
Trans fats, often found in margarine and packaged baked goods, which elevate LDL and lower HDL.
Refined carbohydrates, such as white bread and pastries, which spike insulin and contribute to endothelial dysfunction.
Added sugars, especially from soft drinks and confectionery, which increase triglycerides and promote inflammation.
High-sodium foods, including canned soups and salty snacks, which elevate blood pressure.
Ultra-processed foods, which typically combine multiple risk-enhancing ingredients.

Reducing intake of these foods and prioritising nutrient-dense whole foods can significantly lower the risk of atherosclerosis, hypertension, and heart failure. This will complement the inclusion of the heart-healthy foods listed in the section above.

How do cardioprotective foods work?

The table below outlines the mechanisms underlying the cardioprotective nature of the food groups outlined in this article.

= Positive effect

= Strong evidence/moderate-to-high effect

= Strong, multiple-mechanism support

Putting a cardioprotective diet into action

By understanding the principles of a cardioprotective diet and applying them to client nutrition, you can provide holistic, evidence-based guidance for heart health. When paired with consistent physical activity, this dietary pattern serves as a powerful tool for reducing cardiovascular risk and supporting long-term performance and recovery.

If you’re looking for more guidance on maintaining or improving your heart health, My Vital Metrics offers a range of services to support you. From our Optimal Health Blood Test to our Bespoke Nutrition Coaching, we’re on hand to offer data-backed advice. View our Healthy Heart Services to find out more.

Essential Healthy Ageing Metrics for a Longer, Healthier Life

Harry Sayer — Fri, 05 Sep 2025 13:08:39 +0000

As we all know, ageing is inevitable. However, what many people don’t know is that how we age can be surprisingly flexible.

Healthy ageing describes just that: it’s the process of staying strong, mobile, and mentally sharp into later life, so you’re not just adding years to your life, but life to your years.

Healthy ageing metrics are a little like having a personalised roadmap for ageing well. These healthy ageing data points let you know where you are now, highlight areas for improvement, and let you know whether your efforts are paying off.

In this guide, we’ll break down six science-backed metrics that are great predictors of longevity and quality of life. We’ll outline why these healthy ageing metrics matter, how to track them, and how you can protect your health for years to come.

Why measuring healthy ageing matters

It’s important to remember: you can’t manage what you don’t measure.

Many people fall into the trap of relying on appearance or weight as indicators of health, but these can be misleading. A lean, athletic-looking person can still have low bone density, poor cardiovascular fitness, or unhealthy blood markers. Health is more than just what is on the surface.

By tracking the appropriate metrics, you create a data-driven approach to staying healthy, strong, and independent for decades. Regular measurement gives you a baseline, keeps you accountable, and helps you spot problems as early as possible. This is when they’re typically easiest to fix, and the sooner you start on moving those metrics in the right direction, the better!

What is healthy ageing?

Healthy ageing is a multifaceted concept.

It includes maintaining physical function, mental sharpness, and emotional well-being as you get older. It’s not about avoiding wrinkles or chasing a “younger” appearance; it’s about preserving your ability to do the things you love, avoid preventable disease, and recover quickly from setbacks. The goal is to feel like you are thriving, not surviving!

What healthy ageing metrics should I measure?

The best metrics cover multiple systems: musculoskeletal strength, cardiovascular capacity, metabolic health, and neuromuscular control. Together, they give a clear picture of how well your body is set up for the decades ahead.

Is it too late to get started?

How to improve:

Aerobic conditioning, stress management, and adequate recovery.

Longevity blood markers

Bloodwork is one of the most powerful ways to assess your internal health. Bloodwork will often reveal risks that aren’t visible from the outside. Tracking these longevity markers regularly can help you spot early warning signs and make targeted changes before issues become serious.

Key markers:

HbA1c: Blood sugar control
Fasting insulin: Early insulin resistance
Lipid profile: Heart disease risk
ApoB & Lipoprotein(a): Artery clogging & genetic risk
hs-CRP: Chronic inflammation
Vitamin D: Bone density & immunity
Thyroid hormones: Metabolism & energy
Sex hormones: Muscle, bone, mood
Kidney & liver markers: Organ health

How to improve:

Tailored nutrition, training, and medical advice.

How to track longevity metrics & take action

Ready to outlive your years? The following methods are a great place to start in tracking the most crucial healthy ageing metrics.

DEXA scan

A DEXA scan measures muscle mass, fat distribution, and bone density. Tracking your bone density and muscle mass can help ensure you’re on track to stay as mobile as possible as you age.

VALD

VALD provides lab-grade tools for assessing strength, balance, and movement control. These tests give accurate insight into full-body strength and mobility. Grip strength and balance assessment are also included.

VO2 Max

VO2 Max is a measure of cardiac efficiency that is highly correlated with overall longevity. This test is typically carried out in a lab to allow for precise measurement, or as a field test for a practical estimate.

Wearables

Wearables such as fitness watches allow you to track your heart rate, activity levels, sleep, and more. These tools can be an accessible way to track trends in your health over time.

At-home testing

Dynamometers for grip strength, balance drills, online reaction time tests, and consumer blood testing kits.

Healthy ageing is in your hands

Healthy ageing isn’t luck, it’s a skill.

With the right metrics at your disposal, healthy ageing protocols can help you stay strong, mobile, and independent for decades. Start with one or two tests, write down your baseline, and set simple improvement goals.

Our healthy ageing services here at My Vital Metrics offer a range of scans, assessments, and 1:1 input to help you live your life as well as you can, for as long as you can. The sooner you start, the more control you have over how well you age. Take the first step toward improving your healthspan today!

Hyrox vs Crossfit: Differences, Similarities, and How to Choose

Harry Sayer — Fri, 22 Aug 2025 12:47:50 +0000

If you’re wondering “what’s the difference between HYROX and CrossFit?” you’re in the right place.

The term “Hybrid Fitness” has surged in popularity, largely thanks to fitness phenomena such as HYROX and CrossFit. While both are strongly rooted in functional fitness and high-intensity training, HYROX and CrossFit offer distinctly different experiences in how you train, how you compete, and the demands on your body and mind.

On the surface, HYROX and CrossFit seem closely related, so it’s easy to confuse the two. Both sports test your strength and endurance, and offer a strong sense of community. But whether you’re stepping into your first CrossFit box or lining up at a HYROX starting line, you’ll quickly realise the goals, formats, and physical demands are not the same.

In this article, we’ll explore the key differences between HYROX and CrossFit from structure and movement selection to competition style, training focus, and overall accessibility. Whether you’re a seasoned athlete looking for a new challenge or a beginner deciding where to start, this guide will help you understand which event is best for you based on your fitness goals.

Is HYROX CrossFit?

The simple answer is no—HYROX is not CrossFit.

While both sports involve high-intensity, functional training and attract similar athletes, they’re fundamentally different. The main difference is that CrossFit is a training methodology built around constantly varied workouts. You can expect CrossFit workouts to include Olympic lifting and gymnastics, while HYROX is a fixed-format fitness race with its own structure, rules, and competition style.

They may share some crossover in style and audience, but HYROX isn’t a type of CrossFit; it’s a separate sport entirely.

What are CrossFit and HYROX?

What is CrossFit?

CrossFit is a high-intensity training method that combines weightlifting, gymnastics, and cardio into constantly varied workouts known as WODs (Workouts of the Day). The idea behind CrossFit as a style of training is to develop well-rounded fitness across strength, endurance, and mobility. This is what sets CrossFit apart is its focus on general physical preparedness (GPP). Rather than specialising in one discipline, it aims to make you competent across a wide range of fitness domains. No two workouts are the same, which keeps training unpredictable and mentally engaging.

Workouts will also often include barbell lifts, bodyweight movements, and conditioning, all performed at intensity, often against the clock. Phrasings such as EMOMs (Every minute on the minute) or AMRAPs (As many rounds as possible) will be integrated into this training style. Think short, sharp and intense. Beyond the training, CrossFit is also a global sport and community. Athletes can also compete in events like the CrossFit Open and CrossFit Games.

What is Hyrox?

HYROX is a global fitness race that combines running and functional strength exercises in a fixed format. Each event follows the same structure: 8 x 1km runs, each followed by a workout station (such as sledge pushes, rowing, or wall balls). The stations are always in the same order, so athletes can train specifically for what’s coming. The HYROX race format is simple but challenging. HYROX is structured in a way to simultaneously test a competitor’s endurance as well as their mental and physical strength. Athletes can easily track progress over time and compare results worldwide.

The accessibility for HYROX is like no other traditional fitness competition. HYROX is designed as a mass-participation event, similar to a marathon. Thousands of athletes compete on the same course, with individual times ranked by age group, gender, and division.

Hyrox vs CrossFit: Key similarities

Functional movement

There are some shared similarities between HYROX and CrossFit. Both disciplines are built around functional training movements that mimic real-life tasks. These movements can develop both strength and coordination. Examples of common exercises across both disciplines include pushing a sled, lifting a barbell, jumping, carrying, or squatting; the shared focus is on training the body to perform as a unit. This makes both HYROX and CrossFit effective for building strength, endurance, and athleticism that goes beyond aesthetics.

Competition

Competition is a major driver in both HYROX and CrossFit. HYROX is strictly a race—every athlete is eager for the finish line, most hoping for a new fastest time.

CrossFit typically has workouts scored by time, reps, or load. This style of competition is different but still encourages people to aim for personal bests or leaderboard rankings. Whether you’re racing the clock, your training partner, or your past self, both formats push you to perform at your highest level.

Community

CrossFit, on the other hand, is perfect for those who thrive on variety, want to develop a wide range of skills, and enjoy a strong community atmosphere. The constantly changing workouts keep training unpredictable, and the technical lifts and gymnastics offer a steep but rewarding learning curve. Both will build strength, conditioning, and resilience, so the best choice is the one you’ll stay excited to train for. If you’re unsure, try a few CrossFit classes and a HYROX-style workout. The one that leaves you wanting more is probably where you belong.

Training for HYROX or CrossFit? Get prepared

HYROX and CrossFit share functional fitness, competition and community, but deliver them differently. CrossFit offers variety, skill development, and broad athleticism, while HYROX provides a fixed, endurance-focused challenge you can measure over time. The best choice comes down to your goals and what excites you most. Remember, it doesn’t have to be one or the other. Many athletes benefit from blending both.

Whether you’re a seasoned CrossFit or HYROX athlete or just getting started, fitness testing can be a quantifiable way to track your progress and identify areas for improvement. View our sports performance services to find out more.

What is Hyrox? Everything You Need to Know

Harry Sayer — Wed, 06 Aug 2025 11:54:51 +0000

What is HYROX?

HYROX was created in 2017 by former Olympic gold medalist Moritz Fürste and experienced sports event organiser Christian Toetzke. Their vision was to design a standardised fitness race that would bridge the gap between endurance running and functional strength work.

The first event took place in Hamburg, Germany, and since then, HYROX has exploded in popularity, now held in more than 65 countries and attracting over 200,000 participants annually. It’s often referred to as “the World Series of Fitness Racing” due to its consistency, global reach, and growing competitive community.

In recent years, HYROX has earned a reputation as one of the most accessible yet challenging competitive fitness events in the world.

What sets HYROX apart from other fitness competitions, like CrossFit or obstacle course races, is its unique but consistent structure. The standards for each race are the same everywhere, meaning athletes can directly compare their times with competitors around the world.

What is a HYROX competition?

The HYROX race format is simple but challenging. HYROX is structured in a way to simultaneously test a competitor’s endurance as well as their mental and physical strength. Every participant completes eight 1 km runs, and after each run, they face a functional fitness station. The stations are always in the same order, so athletes can train specifically for what’s coming.

A HYROX competition occurs over multiple days, typically a full weekend. The competitors are given start waves and set dates and times based on the category they choose to compete in.

HYROX offers divisions so athletes of varying abilities can compete. There’s the Individual Open category, designed for people who want to test themselves without elite-level weights or expectations, and the Individual Pro category, where weights are heavier and the competition is stiffer. There’s also the Doubles category, where two people (either of the same gender or mixed) share the stations but run together. This can be a great option if you want to experience the race with a partner and break up the workload.

Amongst competitors, the Top 3 for each event and age category will be rewarded with a podium finish and a race flag.

A unique but set standard for HYROX is that it takes place indoors, in large exhibition halls or arenas. This ensures that all competitors face the same conditions: no mud, no weather factors, just you, your fitness, and the race ahead. The atmosphere is electric music pumping, spectators cheering, and athletes from all over the world collectively pushing themselves to their limits. Events are designed to be both a personal challenge and a celebration of the fitness community.

What is HYROX training?

Typically, HYROX training includes:

Running workouts to build stamina and speed for the repeated 1 km runs.
Strength and conditioning sessions focusing on the specific movements used in the race: sled pushes/pulls, rowing, burpees, lunges, farmer’s carries, wall balls, and ski erg.
Circuit or interval training to improve your ability to recover quickly between intense efforts.
Technique practice to make sure you move efficiently and avoid wasting energy.
Mobility and injury prevention work to stay healthy through consistent training.

Who can do HYROX?

Almost anyone can do HYROX! It’s designed to be accessible for a wide range of people, from complete beginners to seasoned athletes. If you’re at least 16 years old, physically able to run and do basic functional movements like lunges, burpees, sled pushes, and rowing, you can join in.

An introduction to the 8 HYROX race stations

SkiErg

The race starts with a 1 km run, followed by a 1,000-meter SkiErg, an upper-body and cardio challenge that mimics Nordic skiing. Mostly upper body and core, but your legs help too. Smooth rhythm is everything, and it is important at this point not to waste energy. It is common for people to go too hard out of the blocks and “blow up” on the SkiErg. Remember this is the very first station of 8 total—keep a smooth rhythm, leave some energy in reserve.

Sled push

Now it gets brutal. The sled push is 50 metres total (4 x 12.5m lengths), with heavy weights depending on your division. This is typically one of the harder stations for lighter or more aerobically strong competitors. Get low, drive through your legs and shoulders, pushing hard and taking scheduled breaks when needed. Legs, shoulders, lungs all on fire. You’re using low upright handles to drive the sled forward. Grip the handles, dig in, and don’t give up.

Sled pull

Same sled, different pain. You drag the sled backwards by pulling on a rope, again over 50 metres in total. This station predominantly works your back, biceps, and legs. Technique matters here; focus on sitting low, staying grounded, and keeping the tension steady. It’s typically best to break this movement down into smaller distances and rest when needed.

Burpee broad jumps

[Photo by Alexandre Ricart on Unsplash]

After that is 80M of burpee broad jumps. Just like it sounds, the competitor drops for a burpee, then jumps forward as far as they can. Repeat until you’ve covered 80 metres. No equipment here, just your body and the floor. This one breaks a lot of people and is very challenging based on the effect this exercise will have on elevating your heart rate, especially mid-race.

Rowing

Then comes the rower. A standard Concept2 rowing machine. Similarly to the SkiErg, competitors are required to do 1000 metres before progressing. Legs, core, arms—this station is a full-body movement. It’s not as brutal as some of the other stations, but at this point, your lungs and body will appreciate the active recovery. The key is keeping a consistent stroke and not rushing it.

Farmer’s carry

Up next is the farmer’s carry. You pick up two heavy kettlebells (one in each hand) and carry them for 200 metres. Sounds simple, but your grip, traps, and forearms can fatigue surprisingly fast. You are allowed to drop them to take a break if required.

Sandbag lunges

Then it’s onto the dreaded sandbag lunges. Competitors lift a big sandbag across their shoulders and lunge for 100 metres, alternating legs unbroken. Each rep is required to be a full lunge with the back knee to the floor. The bag shifts as you move, so your balance is constantly tested. Legs and core will be tested heavily by now. Competitors will receive a time penalty for dropping the bag at any point during this station.

Wall balls

[Photo by Leo Lee on Unsplash]

The final station. 100 Wall balls. You throw a weighted ball up to a target 9 or 10 feet high (depending on your division), then squat and repeat 100 times. It’s a full-body effort when you’re already wrecked. By this point, your legs, shoulders, lungs and almost everything is on fire. The finish line’s in sight, so it’s about grit and getting the reps done as quickly as possible! After this station, competitors have completed the race! A short sprint (or stumble) to the finish line secures their finish time and entry onto the HYROX leaderboard.

HYROX FAQs

What’s the difference between HYROX and CrossFit?

CrossFit and HYROX are both high-intensity fitness styles, but they’re quite different in focus and feel. CrossFit is more varied and skill-based in terms of exercises and will vary in workout times and overall structure. One day you might be lifting heavy barbells, the next doing handstand walks or rope climbs. It’s designed to test all-around fitness with constantly changing workouts, which means the entry level for CrossFit is higher than HYROX.

HYROX, on the other hand, is structured like a fitness race: 1km run followed by a workout station, repeated eight times. The movements are simpler and accessible to anybody, appropriate for beginners and fitness enthusiasts. Sled pushes, rowing, lunges and many other easy to learn movements create a format that is always the same, which makes it easier to train for and compare results. In short, CrossFit is about variety and skill, while HYROX is about endurance, pacing, and repeatable challenge.

What is a PFT?

PFT stands for Physical Fitness Test. The PFT is typically done before a HYROX race to assess readiness for the event, but it is also a good test to use to track your progress. It’s a free benchmark workout designed by HYROX to test your fitness level and give you a taste of the race format without needing any special equipment like sleds or rowers.

The test includes bodyweight and basic cardio movements:

1,000m Run
50 Burpee Broad Jumps
1,000m Run
50 Air Squats
1,000m Run
50 Hand-Release Push-Ups
1,000m Run
50 Walking Lunges (bodyweight)
1,000m Run
50 Sit-Ups
1,000m Run

So that’s 6 x 1km runs mixed with 5 bodyweight exercises—no equipment needed.

What are the HYROX divisions?

Open: Solos, Doubles, and Mixed Doubles

This division is ideal for most competitors, with accessible weights and a scalable workload.

Pro: Solos, Doubles

This division is for experienced or competitive athletes wanting heavier challenges.

Doubles

This option lets you share the effort with a partner, splitting runs and stations.

Relay Team: Male/Female or Mixed

This division lets a team of four tackle the race together, with lighter individual loads.

Adaptive

Specifically designed for athletes with permanent impairments, the adaptive division offers fair, inclusive competition and meaningful access to the race format.

What are the benefits of HYROX training?

There are many benefits associated with hyrox training. Typically, the goal is to develop a well-rounded fitness base that can handle the race’s demanding combination of cardio and strength, making you faster, stronger, and more efficient on race day.

Benefits from this style of training are endless, including improved cardiovascular health, strength and muscular endurance, and efficiency and coordination, in addition to developing mental toughness.

What’s a good HYROX time?

A “good” HYROX time depends on your division, gender, age, and goals. However, statistically, we can look at categorising average times seen across events worldwide.

A “good” HYROX time in the Open Division is usually under 1:20 for men and under 1:30 for women. If you’re in the Pro division, anything under 1:30 (men) or 1:40 (women) is already strong. To be classed as “competitive”, men should aim for roughly 1:00 to 1:10.

Hitting under 1:10 means you’re likely in the top 20-30% of finishers. For women, competitive times are generally 1:05 to 1:15. Going under 1:15 often places you in the top tiers of your age group and race.

What’s the best way to start HYROX?

The best way to start with HYROX is to build gradually and focus on the basics.

Learn the race format: 8 x 1km runs with functional stations like sled pushes, burpees, rowing, and wall balls.
Improve your overall endurance: Begin by running 2–3 times a week
Practice simple movements like lunges, squats, and carries. You don’t need fancy equipment; bodyweight and dumbbells are enough to start.
Try a mini HYROX-style workout to get a feel for pacing and transitions.
If possible, join a HYROX class or group for coaching and motivation.
Set a goal, like completing the HYROX PFT or signing up for a race.

Don’t wait to be “fit enough”—just start.

HYROX is built for all levels, and consistency will take you far. For extra insight, consider getting a DEXA scan to understand your body composition and a VO2 Max test to gauge your endurance baseline. It’s a great way to measure progress and train smarter.

Ready to get started with HYROX?

HYROX is a unique blend of running and functional fitness that tests both endurance and strength in a race-style format. Whether you’re new to training or a seasoned athlete, it offers a clear structure, repeatable challenges, and serious motivation. Expect 8 rounds of 1km runs with functional stations in between and train accordingly with a mix of running, strength work, and conditioning.

Mentally, HYROX is as much about grit as it is about fitness. You’re competing against yourself as much as anyone else. There will likely be moments where you’re tempted to slow down, to catch your breath, or to break up your reps into smaller sets. This is where preparation, both in training and in mindset, pays off. Many participants describe the event as a rollercoaster: highs when you finish a station strong, lows when fatigue sets in. Having a game plan, whether that’s how you’ll break up the wall balls or what pace you’ll hold on the runs, can get you the results you desire.

In the end, HYROX offers something unique in the world of fitness. It’s challenging, yes, but it’s also inclusive. Whether you’re aiming to qualify for the HYROX World Championships, beat a personal best, or just cross the finish line, the event welcomes all levels. The standardised format means you can measure your progress race after race, city after city, year after year. And when you finally cross that finish line, medal in hand, you’ll have the satisfaction of knowing you’ve tackled one of the toughest and most rewarding fitness races out there. So if you’re thinking about signing up, go for it, train smart, pace yourself, and embrace the challenge.

A Beginner’s Guide to Omega-3 Fatty Acids

Alicia Dodd — Fri, 18 Jul 2025 16:40:27 +0000

Whether you’re trying to eat healthier, exercise smarter, or simply understand how nutrition supports your wellbeing, omega-3 fatty acids are a great place to start.

You’ve probably heard the term thrown around in health magazines, on supplement labels, or by your trainer. But what are omega-3 fatty acids, exactly? And more importantly, what do omega-3 fatty acids do for your body?

Let’s break it down.

What are Omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fat, often called “healthy fats”. These fats are essential to your body’s function, but here’s the kicker: your body can’t make them on its own. That means you have to get them through food or supplements.

There are three main types of omega-3s you need to know about: ALA, EPA, and DHA. If you’ve ever asked, “What is omega-3?” then this blog is for you.

Types of Omega-3 fatty acid

ALA: The plant-based omega-3

ALA (alpha-linolenic acid) is found in plant sources like flaxseeds, chia seeds, and walnuts. It’s an important form of omega-3, especially if you’re following a vegetarian or vegan diet. However, there’s a catch: ALA must be converted into EPA and DHA, the two forms your body can use, and only about 10% of it makes it through that process.

This is why people on plant-based diets should consider a supplement like algae oil to ensure they’re getting usable omega-3 fatty acids.

EPA: The inflammation fighter

EPA (eicosapentaenoic acid) is mostly found in oily fish like salmon, sardines, and mackerel. It’s deeply involved in your body’s inflammatory response and helps support cardiovascular and immune health. Many of the benefits of omega-3s, such as reduced inflammation and heart protection, can be traced to EPA.

DHA: Brain and vision support

DHA (docosahexaenoic acid) is another marine-based omega-3, and it’s vital for brain, nervous system, and eye health. It plays a key role in cognitive function, memory, and even mood regulation. DHA is the most abundant omega-3 fatty acid in the brain, making it essential for mental clarity and focus.

Why are omega-3s so important?

Omega-3 fatty acids impact nearly every system in the body, offering a wide range of health benefits. They help reduce inflammation, support cardiovascular health, boost brain function, improve mental wellbeing, and promote strong joints and vision. So, if you’ve ever wondered, “Is omega-3 good for you”? The answer is a firm yes.

5 key omega-3 benefits

Reduce inflammation

Chronic inflammation is a significant factor in many modern diseases, and omega-3 fatty acids help alleviate it. EPA and DHA generate compounds called resolvins and protectins, which tell the body when it’s time to “switch off” inflammation.

Omega-3s also balance out omega-6 fatty acids, another type of polyunsaturated fat. While both are essential, omega-6s tend to promote inflammation, especially when consumed in high amounts (as found in vegetable oils and processed foods). The interaction between fatty acids is complex, but maintaining a healthy omega-3 to omega-6 ratio may help to reduce the risk of many conditions, including heart disease, autoimmune conditions, and joint problems.

Support heart health

Can omega-3 lower cholesterol? Research suggests that EPA and DHA can reduce triglyceride levels, slightly lower blood pressure, and even stabilise heart rhythms. They also support healthy blood vessels and may modestly increase HDL (the “good” cholesterol). That’s why many doctors recommend omega-3 supplements or regular intake of oily fish as part of a heart-healthy plan.

Enhance brain function

Your brain is nearly 60% fat, and DHA is a major component of that. DHA and other essential fatty acids help keep brain cell membranes fluid and aid neurotransmission, which is how brain cells communicate.

Studies show that omega-3 fatty acids support cognition, improving memory, reducing mental fatigue, and supporting focus. They’re especially important during childhood brain development and may protect against cognitive decline later in life.

Support eye and bone health

DHA is highly concentrated in the retina and supports both visual development in children and long-term eye health in adults. At the same time, omega-3s help reduce joint stiffness and inflammation, making them a powerful ally for people with arthritis, as well as those recovering from intense exercise.

Improve mental health

Does omega-3 help with depression or anxiety? There’s growing evidence that omega-3 fatty acids, especially EPA, may support mood regulation by influencing neurotransmitters like dopamine and serotonin. Low omega-3 intake has been linked to higher rates of depression, anxiety, and even ADHD. Adding omega-3 fatty acids to your routine may offer a natural way to support mental well-being.

How to add omega-3s to your diet: Foods high in omega-3

Adding omega-3 to your diet may be easier than you think. While oily fish is a popular source of omega-3, there are plenty of plant-based options and supplements available as well.

If you’re wondering what foods contain omega-3, the lists below are a good place to start.

Marine sources of omega-3 (EPA + DHA)

Salmon
Mackerel
Sardines
Anchovies
Herring
Cod liver oil
Algae oil (for vegans and vegetarians)

Plant-based sources of omega-3 (ALA)

Flaxseeds
Chia seeds
Walnuts
Hemp seeds
Edamame
Brussels sprouts

If you’re aiming to eat more foods high in omega-3, start by incorporating oily fish into your diet 2–3 times per week. Plant-based? Then boost your intake of ALA-rich seeds and nuts, and consider a daily algae oil supplement for DHA and EPA.

Can you have too much omega-3?

While omega-3 fatty acids are essential to overall health, it is possible to encounter side effects, particularly with over-supplementation. Consuming too high a dose of omega-3 supplements, such as fish oil, can result in uncomfortable side effects like acid reflux, diarrhoea, headaches, and more.

The European Food Safety Authority recommends an upper limit of 5,000mg per day for all omega-3 fatty acid types combined. As with any supplement, consult a health professional if you experience any adverse effects.

Does omega-3 help with weight loss?

While omega-3s won’t replace diet and exercise, they can support weight loss in several indirect ways.

They help reduce inflammation, improve insulin sensitivity, and even support lean muscle mass recovery after exercise. Some research suggests omega-3s may also help reduce appetite and improve mood, which can positively impact eating behaviour.

Final thoughts: Why omega-3 fatty acids matter

To sum it up: Omega-3 fatty acids are essential for health, and the modern diet often falls short. Whether you’re focused on fitness, performance, heart health, or mental clarity, omega-3s can make a real difference to your nutrition and overall health.

Ready to optimise your health?

At My Vital Metrics, we use data-driven tools to help you understand your health on a deeper level, from body composition to inflammation markers and beyond. Whether you want to improve your diet, enhance recovery, or track long-term health goals, we’re here to help.

You can book a full blood panel with us to assess inflammatory markers, or book a cholesterol test to make sure your triglycerides are in check.

12 High Protein Meals for Muscle Gain

Alicia Dodd — Wed, 18 Jun 2025 10:54:41 +0000

If you’re aiming to build muscle, one of the most important factors outside your training program is your nutrition—specifically your protein intake. Whether you’re a personal trainer guiding clients, an athlete chasing performance gains, or someone looking to improve your physique, understanding what makes an effective high-protein meal can make a significant difference in your results.

At its core, a high-protein meal for muscle gain provides enough quality protein to support muscle repair and growth. To truly support muscle growth, it’s essential to hit your daily protein target consistently—ideally 1.6 to 2.2 grams of protein per kilogram of body weight, spread across meals and snacks.

High-protein meals for muscle gain provides the amino acids needed to stimulate muscle protein synthesis and promote recovery after training. But beyond the numbers, the right protein-rich meals can also support satiety, aid fat loss, and help you recover faster between sessions.

This blog will explore a range of high-protein meals for muscle gain, with practical options for every lifestyle and dietary preference. From quick and easy breakfasts to post-training dinners, and from vegetarian options to meal prep solutions, you’ll find guidance on how to structure your meals to align with your training goals. We’ll also answer common questions like “what is a high-protein meal?” and discuss how to combine protein with carbs and fats for optimal performance.

We know that one of the biggest challenges is making high-protein eating sustainable. That’s why we’ll also include tips for budget-friendly choices, low-calorie high-protein options, and meals that can be prepped in advance to save you time during the week.

Want to learn how much protein you should be eating? Read our guide: How Much Protein Should I Eat to Gain Muscle.

Looking for tailored support? Explore our Bespoke Nutrition Coaching service to get a personalised plan based on your goals.

The role of high protein meals for muscle gain

Protein quality plays a crucial role in muscle repair and growth, especially for active individuals. Animal-based proteins are considered complete proteins because they contain all nine essential amino acids in optimal ratios. These proteins are also highly digestible and rich in leucine, a key amino acid that directly stimulates muscle protein synthesis.

Plant-based proteins, like beans, lentils, and grains, are typically incomplete, meaning they lack one or more essential amino acids or provide them in lower quantities. This can make it more challenging for vegans to meet their muscle-building needs through whole foods alone. However, by combining different plant sources, individuals can still achieve a complete amino acid profile over the day.

Bioavailability is another factor to consider. Animal proteins are generally absorbed and used more efficiently by the body, while plant proteins may require higher overall intake to match their effects. Fortified or blended plant-based protein powders, such as pea protein powder, can help bridge this gap. Additionally, vegan-friendly essential amino acid drops are available and can be added to food or drinks to help ensure adequate intake, particularly of leucine and other key amino acids.

These high-protein breakfast options will get your day started right with balanced macros, high satiety, and plenty of protein for muscle gain.

Meal 1: High protein yoghurt bowl

Breakfast, vegetarian: 329 calories, 41g protein

200g low-fat Greek yoghurt
1 scoop vegan protein powder
50g mixed berries
15g chia seeds
1 tsp maple syrup

To make this meal vegan, you can substitute the Greek yoghurt with a soy yoghurt, and the whey protein powder with a vegan protein powder.

Meal 2: Breakfast wrap

Breakfast: 525 calories, 46g protein

2 eggs
2 chicken sausages
1/4 tin of baked beans
High protein wrap

Meal 3: Vegan smoothie

Breakfast, vegan: 370 calories, 28g protein

1 medium banana
1 scoop vegan protein powder
1 tbsp peanut butter
300ml unsweetened almond milk
1 tbsp chia seeds
Ice cubes

High protein lunch options

These high-protein lunch ideas are perfect for meal prep, making for a nutritious weekday lunch.

Meal 4: Tuna pasta salad

Lunch, Pescatarian: 568 calories, 45g protein

100g wholewheat pasta
1 tin of tuna (100g)
30g light mayo
50g cherry tomatoes
30g sweet corn
10g olive oil

Meal 5: Chicken burrito bowl

Lunch: 605 calories, 53g protein

150g chicken breast
75g cooked brown rice
50g black beans
50g guacamole
Diced onions
Drizzle salsa

High protein dinner ideas

These high-protein dinner options combine quality protein, healthy fats, and carbs for a satiating evening meal.

Meal 6: sweet potato beef bowls

Dinner: 500 calories, 58g protein

150g 5% beef mince
100g sweet potato
100g steamed broccoli
100g cottage cheese

Meal 7: Salmon and quinoa with pesto

Dinner, Pescatarian: 600 calories, 40g protein

120g salmon, grilled
75g cooked quinoa
50g green peas
1 tbsp pesto

Meal 8: Firecracker chicken with potatoes and green beans

Dinner: 620 calories, 40g protein

150g chicken breast
2 tbsp sriracha sauce
2 tbsp soy sauce
1 tbsp ketchup
1 medium potato
100g green beans

Meal 9: Tofu and edamame stir fry

Dinner, Vegan: 500 calories, 32g protein

150g extra firm tofu
100g edamame
100g stir-fry veg mix
1 tsp sesame oil
Stir-fry sauce packet

Meal 10: Creamy pasta

Dinner, Vegan: 630 calories, 42g protein

100g red lentil pasta
100g white beans
85g cherry tomatoes
Garlic and parmesan
White onion

Meal 11: Thai red cod curry

Dinner, Pescatarian: 580 calories, 42g protein

150g cod
100ml coconut milk
100g green beans
50g uncooked brown rice
Tbsp red curry paste

Meal 12: Turkey mince spaghetti bolognese

Dinner: 500 calories, 42g protein

150g lean turkey mince
100g wholewheat pasta
1/2 white onion
1 small carrot, 40g mushrooms
100g tinned chopped tomatoes
1 tbsp tomato puree

Eating for muscle gain doesn’t need to be complicated. The most important principle is consistency—consistently training hard and consistently fuelling your body with the nutrients it needs to recover and grow. High-protein meals are a cornerstone of this approach, and once you get into the rhythm of planning and preparing them, they become second nature.

Throughout this blog, we’ve shown that high-protein meals don’t have to be boring, expensive, or time-consuming. Whether you’re eating animal products or following a vegetarian approach, whether you’re prepping your meals in bulk or cooking fresh every day, there’s a way to meet your protein targets that works for you.

Optimise nutrition for muscle gain today

For PTs and coaches, helping clients build confidence in the kitchen is a game-changer. When clients understand the “why” behind their meal structure and learn how to prep meals ahead of time, compliance and results both improve. Encourage clients to treat meal prep not as a chore but as a strategy for success.

To get the full picture, read our companion blog: How Much Protein Should I Eat to Gain Muscle.

Ready to take it further? Our Bespoke Nutrition Coaching helps you translate the science into results with a plan tailored to your goals, training load, and lifestyle.

Should I Eat a Low Carbohydrate Diet for Weight Loss?

Ezra Angier — Tue, 10 Jun 2025 10:12:19 +0000

Cutting carbs is a common weight loss strategy.

From keto to more moderate low-carbohydrate approaches, low-carb diets are often praised for accelerating fat loss, controlling cravings, and improving metabolic health. However, misconceptions and confusion surround low-carbohydrate diets—do you need to cut carbs completely? Is it sustainable to eat a low-carb diet long-term? And should you eat a low-carbohydrate diet for weight loss?

In this blog, we’ll answer all these questions by diving into the science of exactly how a low-carbohydrate diet can help with weight loss.

What is a low-carbohydrate diet?

A low-carb diet is any diet where a small proportion of your daily calorie intake comes from carbohydrates. Some examples of low-carb diets and eating patterns include:

The ketogenic diet (or keto diet)
The Atkins diet
The Paleo diet
The South Beach diet
And other Very Low Carb Diets (VLCDs)

The exact ratio of carbs required to make a diet count as low-carb is disputed, with research suggesting that diets containing anything from 5-40% carbohydrates count as “low-carb”.

How does a low-carb diet help with weight loss?

The science behind low-carb weight loss

Many people turn to a low-carb diet with the hope that it will accelerate their weight loss. But how does this work?

A low-carb diet promotes weight loss by lowering insulin levels, encouraging fat-burning, and reducing appetite. Let’s take a closer look.

Lower insulin, burn fat

Carbohydrates raise blood sugar levels, triggering the release of insulin. High insulin levels promote fat storage and block fat burning.

By reducing carbs, a low-carb diet lowers insulin levels, allowing the body to access stored fat for energy. This is particularly beneficial for individuals with insulin resistance or metabolic syndrome.

A very low-carb diet (VLCD) has been shown to increase insulin sensitivity in older adults.

Fat as fuel and ketosis

Very low-carb diets (like keto) can push the body into ketosis. This is a metabolic state in which the body is using ketones from fat as its main energy source, rather than glucose from carbohydrates.

The state of ketosis is not unique to low-carb diets, but serves as a mechanism to provide the body with an alternative fuel source during periods of caloric restriction. As such, ketosis can also be reached after an extended period of fasting, and is a goal of some intermittent fasting schedules.

When it comes to weight loss, a keto diet isn’t essential. A non-ketogenic diet that maintains a caloric deficit will also lead to weight loss, while other low-carb diets can still promote fat burning by minimising insulin spikes.

Reduced hunger and cravings

Protein and fat—key components of a low-carb diet—are highly satiating.

Protein boosts satiety hormones, such as GLP-1 and PYY, which help keep hunger in check.
Fat slows digestion, stabilising energy levels and reducing cravings.

Studies show that people naturally eat fewer calories on a low-carb diet, even without strict calorie counting.

Low-carb vs low-calorie diet: Which is better?

If your goal is weight loss, you’ll need to maintain a calorie deficit—consuming fewer calories than you use. Whether you should eat a low-carbohydrate diet for weight loss vs a regular calorie deficit will depend on your goals and preferences.

A low-carb diet focuses on reducing carbohydrate intake while prioritising protein and healthy fats. In contrast, a low-calorie diet reduces overall calorie consumption, regardless of macronutrient composition. While both can lead to weight loss, they work through different mechanisms.

A low-carb diet helps regulate insulin levels, reducing fat storage and encouraging the body to burn stored fat for energy. It can also naturally suppress appetite, leading to lower calorie intake without conscious restriction. This makes it particularly beneficial for those struggling with cravings, insulin resistance, or metabolic conditions like type 2 diabetes. However, to lose weight on a low-carb diet, you will still have to maintain a calorie deficit.

While a low-carb diet isn’t required for weight loss, a calorie deficit is.

Someone following a balanced low-calorie diet that includes carbs can still lose weight effectively. The advantage of a low-carb diet is that it may make maintaining a calorie deficit easier since many carbohydrate-rich foods are higher in calories. Similarly, a lower-carb diet may help to reduce hunger and stabilise energy levels.

The best diet for weight loss depends on your preferences and lifestyle. While a low-carb approach can be useful, some people may find that they adhere better to a diet that includes healthy carbs, such as whole grains and fruit, while still maintaining a calorie deficit.

Benefits of a low-carb diet (for weight loss and beyond)

Weight loss and fat reduction

Low-carb diets can promote weight loss and fat reduction by reducing insulin levels, increasing fat oxidation, and lowering appetite. Studies show that restricting carbohydrates leads to greater short-term weight loss than low-fat diets, partly due to water loss and increased satiety from a higher protein intake.

A 2014 randomised trial published in the Annals of Internal Medicine found that a low-carb diet was more effective than a low-fat diet at promoting weight loss and improving cardiovascular risk factors. The same study reported enhanced fat loss and improved insulin resistance.

While a low-carb diet doesn’t guarantee weight loss, the research suggests it can support it.

Improved metabolic health

Low-carb diets can improve metabolic health by reducing insulin resistance, lowering triglyceride levels, and improving blood glucose control. Decreasing carbohydrate intake encourages the body to shift toward greater fat oxidation and reduced insulin secretion, resulting in improved glycemic regulation.

A 2020 systematic review concluded that low-carb diets significantly reduced HbA1c levels and improved insulin sensitivity in people with type 2 diabetes, while a 2015 meta-analysis found that participants on low-carb diets experienced significantly lower predicted risk of atherosclerotic cardiovascular disease events than those on low-fat diets, highlighting a positive impact on cardiometabolic risk markers.

Better appetite control and reduced cravings

One key benefit of a low-carb diet is that it can improve appetite regulation and reduce cravings, especially for high-sugar and high-starch foods.

A 2015 randomised controlled trial found that individuals following a low-carbohydrate diet found significant differences in peptide YY (a satiety signal) between the low-carb and low-fat groups. Interestingly, there was no significant difference in ghrelin (another “hunger hormone”) between the two groups.

Similarly, research into keto diets has demonstrated that a low- or very low-carb diet can have a significant effect on appetite and satiety, helping to curb hunger throughout the day and minimise cravings. These findings support the role of low-carb diets in naturally reducing caloric intake through appetite suppression.

Drawbacks of a low-carb diet

Potential low-carb diet side effects

Low-carb diets may cause short-term side effects such as fatigue, headaches, dizziness, nausea, constipation, irritability, and more. Combined, these symptoms are commonly referred to as “keto flu”. These symptoms occur as the body adapts to burning fat instead of carbohydrates, and are usually temporary. Staying well hydrated, replenishing electrolytes, getting good quality sleep, and avoiding intense workouts can help to make this more manageable.

Long-term considerations

The long-term safety and efficacy of a low-carb diet are debated.

Maintaining a low-carb diet long term can lead to nutritional deficiencies, particularly in fibre, B vitamins, and certain minerals. Some individuals may also experience increased LDL cholesterol, while a diet that is consistently low in fibre can lead to digestive issues. Some research indicates that consuming a low-carbohydrate diet long term may be linked to the development of kidney stones and osteoporosis.

Who can benefit most from a low-carb diet?

Some groups of people may benefit from a low or lower-carb diet, including:

Those who have struggled to lose weight on a higher-carb diet
People with insulin resistance or type 2 diabetes
Individuals with metabolic syndrome
Those who naturally prefer a high-protein diet

However, a low-carb diet may not be a suitable choice for everyone. Those in the following categories may want to avoid a low-carb diet:

Individuals with certain medical conditions
Athletes and highly active individuals
People who struggle with dietary restrictions
Those who are currently struggling with disordered eating or an eating disorder

If you’re unsure whether a low-carb diet is suitable for you, reach out to your GP or another registered medical professional to get the all clear before you start.

Common questions about low-carb diets

Can you lose weight with a low-carb diet?

Yes, low-carb diets can lead to weight loss by reducing insulin levels, increasing fat burning, and promoting satiety, which helps reduce overall calorie intake. However, a low-carb diet is not the only way to lose weight—any diet with a calorie deficit will lead to weight loss.

How many carbs per day should you eat for weight loss?

For weight loss, a low-carb diet typically involves consuming 50–150 grams of carbs per day. Very low-carb or ketogenic diets may restrict intake to under 50 grams daily. The ideal amount depends on your goals, activity level, and health status.

What are the best low-carb foods for weight loss?

The best low-carb foods for weight loss include non-starchy vegetables (such as spinach, broccoli, and cauliflower), lean proteins (chicken, eggs, fish), healthy fats (avocados, nuts, olive oil), and low-carb dairy (Greek yoghurt, cheese). These foods are nutrient-dense, promote satiety, and help maintain energy while supporting fat loss.

Can you build muscle on a low-carb diet?

Yes, you can build muscle on a low-carb diet, provided you consume adequate protein and engage in resistance training. While carbs support performance, muscle growth primarily depends on total calorie intake, protein quality, and training intensity, making muscle gains achievable even with reduced carbohydrate consumption. However, if your focus is on endurance or a more cardio-heavy sport, you are likely to need to include more carbohydrates in your diet.

Is a low-carb diet safe long term?

While a well-formulated low-carb diet can be an effective weight-loss strategy in the short term, some research suggests that maintaining a low-carb diet long term can be detrimental. A 2019 longitudinal study found that a low-carb diet was positively associated with all-cause mortality across a large sample size. The study found that participants with the lowest dietary carbohydrate intake had the highest risk of cardiovascular disease, cancer mortality, and overall mortality.

Need help deciding if a low-carb diet is right for you?

We hope this blog has served as a useful guide to the benefits and limitations of eating a low-carbohydrate diet for weight loss.

If you’re looking for personalised nutrition support, our MVM Bespoke Nutrition Coaching could be for you. Reach out to the team at My Vital Metrics to find out more.

How Much Protein Should I Eat to Gain Muscle?

Ezra Angier — Fri, 21 Feb 2025 15:44:02 +0000

How much protein should I eat to gain muscle?

If you’ve asked yourself if you’re getting enough protein to support your gains, you’re in the right place. At its core, building muscle is a result of two essential elements: training hard while in a caloric surplus. However, neglect your protein intake, and you’re unlikely to see the results you’re hoping for.

In this article, we’ll take a data-driven approach to understanding your protein needs. Get to grips with how much protein you need, where to get it from, and how to integrate it into your workout routine.

What is protein?

Proteins are naturally occurring compounds made of amino acids. When it comes to nutrition, protein is one of the three core macronutrients that give the body energy.

Protein is essential for growth and repair and is constantly broken down (catabolism) and built (anabolism). Where protein muscle synthesis exceeds protein breakdown, muscle growth (hypertrophy) can occur.

What is hypertrophy?

Muscle hypertrophy is the process of increasing the size of muscle fibres through resistance training and proper nutrition. It occurs when the body repairs and rebuilds muscle tissue after stress from exercise, particularly strength training. This adaptation happens through muscle protein synthesis (MPS), where protein intake provides the amino acids needed for growth.

There are two types of hypertrophy: myofibrillar hypertrophy, which increases muscle density and strength, and sarcoplasmic hypertrophy, which boosts muscle volume by increasing glycogen and fluid storage. Both contribute to muscle growth, and a well-structured training programme combined with sufficient protein intake is key to maximising hypertrophy. Understanding how much protein you should eat is the first step.

How does protein support muscle growth?

Protein is the foundation of muscle growth. When you train, especially with weights, you create tiny tears in your muscle fibres. This doesn’t sound ideal, but it’s key to growth—your body repairs these tears, making the muscles stronger and larger over time. Protein provides the amino acids needed for this repair process, fuelling muscle protein synthesis (MPS). Without enough protein, your body struggles to rebuild effectively, and progress stalls.

But it’s not just about getting more protein—it’s about getting enough, consistently, to keep MPS elevated. Protein timing, quality, and total intake all play a role, and understanding how they work together can make a huge difference to your results.

How much protein should I eat to gain muscle?

Optimal protein intake depends on a variety of individual factors, such as age, sex, activity level, weight, and body composition.

The optimal protein intake for muscle growth typically falls between 1.6–2.2g per kg of body weight per day, depending on training intensity and individual goals. For those in a calorie deficit or training at high volumes, aiming towards the higher end of this range can help preserve muscle mass and support recovery.

For example, a person weighing 80kg (176lb) would want to consume between 128-176g of protein per day.

You might encounter recommendations for far less protein. These lower recommendations—such as 0.75g per kg—are the minimum amount required to avoid protein deficiency. If you’re looking to build muscle, this wouldn’t be enough. A higher protein intake is essential to gain muscle and can also benefit metabolism, immunity, satiety, and performance.

How to calculate how much protein I need

There are a few ways to calculate your protein needs, but the easiest way to work out how much protein you need is by using your body weight.

By body weight

Using the protein goal above (1.6-2.2g per kg of body weight), it’s easy to calculate your daily protein intake. For example:

50kg (110lb): 80-110g of protein

70kg (154lb): 112-154g of protein

90kg (198lb): 144-198g of protein

As you gain muscle (or drop overall weight), make sure to adjust your calorie and protein needs accordingly.

By lean body mass

A second method of calculating your daily protein needs uses your lean body mass (LBM) rather than overall bodyweight. Your LBM includes the weight of everything except body fat: that’s your muscle mass, bone mass, and other bodily systems.

Those with higher lean body mass tend to require more protein. Taking into account your body composition when calculating your protein intake can help to ensure you’re getting sufficient protein to fuel your goals.

To find out your lean body mass, you can:

Get a DEXA scan: a DEXA scan for body composition calculates your fat mass, muscle mass, visceral fat, and more.
Estimate your lean mass from your body fat percentage (this is a less accurate method but can provide an estimate)

The difference between the lean mass and bodyweight methods will be more significant for those with a higher body fat percentage. If this is you, you may find it helps to calculate your protein needs based on lean mass rather than bodyweight.

Best protein sources for muscle growth

Whole food sources

Choosing high-quality whole-food protein sources ensures you’re getting essential amino acids, along with other vital nutrients that support muscle growth.

Chicken breast is a staple for many, offering around 165 kcal and 31g of protein per 100g, with minimal fat. Lean beef (sirloin or 5% mince) provides 250 kcal and 26g of protein per 100g, plus iron and B vitamins for energy metabolism. Salmon is another excellent choice, delivering 208 kcal and 20g of protein per 100g, along with omega-3 fatty acids to aid recovery and reduce inflammation.

If you prefer dairy, Greek yoghurt (0% fat) packs 60 kcal and 10g of protein per 100g, making it a great option for snacks or post-workout recovery. For plant-based eaters, tofu provides 144 kcal and 15g of protein per 100g, while lentils offer 116 kcal and 9g of protein per 100g, plus fibre for digestive health.

Incorporating a mix of these sources into your diet ensures you’re not just hitting your protein targets but also getting a well-rounded nutrient profile to support muscle growth. For more nutritional recommendations, check out our blog on the 15 Best Foods for Fat Loss and Muscle Gain.

Protein supplements: Do you need them?

Protein supplementation can be a convenient tool for muscle gain, but it’s not a magic bullet. Whole foods should always be the foundation of your diet, as they provide additional nutrients like vitamins, minerals, and fibre.

That said, protein shakes can help bridge the gap if you struggle to meet your daily intake—especially for those with high protein needs or busy schedules.

Whey protein is one of the most effective options, delivering around 25g of protein per scoop (30g), with a fast digestion rate that makes it ideal post-workout. Casein protein, on the other hand, digests slowly, making it a great choice before bed to support overnight recovery. For plant-based athletes, pea, rice, or soy protein blends can provide a complete amino acid profile comparable to whey.

While supplements are useful, they’re just that—a supplement, not a replacement for consuming food. If you can hit your protein target through whole foods alone, shakes aren’t essential. But if you need a quick, easy, and cost-effective way to boost intake, they can definitely play a role in optimising muscle growth.

Protein timing and distribution: Does it matter?

The anabolic window: Myth or fact?

The idea of an anabolic window—a short period after exercise where you must consume protein to maximise muscle growth—has been widely debated.

While post-workout nutrition is important, research suggests that this window is much larger than once thought. If you’ve eaten a protein-rich meal within a few hours before training, your body already has circulating amino acids to support recovery, meaning immediate post-workout protein isn’t essential. However, if you’ve trained fasted or it’s been several hours since your last meal, then consuming 20–40g of protein shortly after exercise can help kickstart muscle protein synthesis (MPS). Instead of obsessing over a narrow post-workout window, focus on total daily protein intake and evenly distribute it across the day—that’s what drives muscle growth.

Protein distribution across meals

Does protein distribution matter?

Generally, yes. Research suggests that spreading your protein intake out evenly throughout the day (rather than consuming it in one or two large meals) maximises muscle protein synthesis (MPS).

Aim for 20–40g of protein per meal to optimise your protein distribution. Bear in mind that the exact amount of protein you need per meal will depend on your body weight and training intensity. This range is enough to fully stimulate MPS without excess being used for energy instead of muscle repair. Eating protein every 3–4 hours helps maintain a steady supply of amino acids, keeping your muscles in a growth-friendly state.

Final thoughts: Optimising protein for muscle gain

We hope this blog has clarified how much protein you should eat for muscle gain. Protein plays a crucial role in building muscle, and insufficient protein intake can limit your progress. As with any fitness goal, it can take some trial and error to hit the right approach, so experiment with your protein intake, sources, and distribution to see what works for you.

If you’re looking to further optimise your nutrition for building muscle, online nutrition coaching provides the perspective and expertise to take your nutrition to the next level.