Guides

Guides to calories and training

What is behind the numbers on your watch and how to read them. Every guide lists its sources and the date it was last reviewed.

How accurate are smartwatch calories?
What studies show about the accuracy of sports watches and how to read the numbers.
Calculate the calories you burn cycling
MET values, power or heart rate: three ways to calculate it, with examples.
How much protein do you need?
DGE, ISSN and studies on protein amount, timing, leucine and protein quality.
Calorie target, pace and training
Basal rate, a sensible weight loss pace, workout calories, carbs and steps.
Sugar, salt, fat and fiber
The daily limits of the WHO and DGE and how HabitHelm applies them.
How much should you drink?
DGE guide value, sweat loss during training and what counts as water.
How to read Nutri-Score and NOVA
What the grades mean, what they leave out and where HabitHelm gets them.

Start with your next training day

Create an account, connect Strava, log breakfast. Five minutes from now you’ll see your first daily target that matches your training.