About 300 to 500 calories for most adults.

A 70 kg adult at a moderate pace burns roughly 350 to 400. Weight, pace and hills change it.

About 8,000 to 10,000 if you are under 60, and 6,000 to 8,000 if you are older.

Benefits start well below 10,000 and level off. Every extra 1,000 steps still helps.

At least 150 minutes of moderate activity, plus 2 days of strength work.

That is 30 minutes, 5 days a week. 75 minutes of vigorous activity counts toward the same goal.

Usually 48 to 72 hours.

Train different muscle groups on different days, and take a full rest day if you feel sore or unusually tired.

About 0.8 g per kg minimum, 1.2 to 1.6 g per kg if you train.

For 70 kg, that is 56 g at minimum, or 84 to 112 g when training hard.

About 2 to 3 litres of fluid a day for most adults.

Tea, coffee and water-rich foods all count. Heat, exercise and pregnancy raise the need. Pale yellow urine is a handy guide.

About 25 g a day for women and 38 g a day for men.

Most adults eat far less. Add it slowly with beans, oats, fruit, vegetables and whole grains, and drink more water.

Keep added sugar under 10% of daily calories, and ideally under 5%.

On 2,000 calories, 10% is about 50 g (12 teaspoons) and 5% is about 25 g. Drinks and sauces hide most of it.

About 0.5 to 1 kg (1 to 2 lb) a week.

Slow, steady loss is easier to keep off. Very fast loss can cost muscle and is hard to sustain.

A deficit of 300 to 500 calories a day is a common starting point.

That usually means roughly 0.25 to 0.5 kg lost per week. Very low intakes need medical supervision.

For many healthy adults, yes in patterns like 16:8, but not for everyone.

Talk to a professional first if you are pregnant, take diabetes medicine, or have a history of disordered eating.

Usually water shifts, a lower calorie burn or small portion creep.

Weight can swing 1 to 2 kg in a day. Judge progress over 2 to 3 weeks, not day by day.

7 or more hours a night for most adults.

Teens need 8 to 10 hours. Regularly sleeping far less is linked with weight gain, low mood and heart problems.

Up to 400 mg a day for most healthy adults, about four cups of coffee.

Stop 6 to 8 hours before bed. If you are pregnant, advice is usually to stay under 200 mg.

About 10 to 20 minutes is typical.

Under 5 minutes can mean you are short on sleep. Regularly over 30 minutes for weeks is worth raising with a doctor.

Yes, a 10 to 30 minute walk can lift mood and ease tension for many people.

It is not a treatment for anxiety or depression. If low mood or worry lasts over 2 weeks, speak to a professional.

18.5 to 24.9 for most adults.

It is a quick screen, not a body fat test. Muscle and age can make it misleading alone.

Below 120/80 mmHg for most adults.

Lines for high blood pressure are 130/80 or 140/90 depending on the country. It is diagnosed from repeat readings, never one.

60 to 100 beats per minute for most adults.

Fit people often sit in the 40s to 50s. Chest pain, fainting or breathlessness with any rate needs prompt care.

Keep your waist under half your height.

At 170 cm tall, that is under 85 cm. It tracks belly fat better than BMI alone.