# Guides

Source: https://nume.co.in/guides/ · Checked on 12 November 2026

Plain answers to the questions people bring to Nume, each with what the evidence says and how Nume handles it in a real week.

## Getting started

- [Where to start at the gym](/start/): your first four weeks of training and food, and a plan that survives a bad week.
- [Choosing a goal](/choose-a-goal/): lose fat, build muscle, maintain or get fitter, and what each changes in your plan.
- [Check a plan you already have](/check-my-plan/): the five checks Nume builds into every plan, to use on your own.

## Your goal

- [Lose fat and build muscle together](/body-recomposition/): when recomposition works, and how to tell it is happening.
- [Build muscle](/build-muscle/): training, food and protein for steady gains.
- [Lose belly fat](/lose-belly-fat/): what shrinks a waist, and what fat, bloating and posture each look like.
- [A six pack](/six-pack/): how lean you need to be, how long it takes, and the ab work that helps.

## Food

- [Protein from the food you already eat](/protein/): how much you need, how to reach it at the times you already eat, and keeping the cost down.
- [Fibre](/fibre/): how much a day, and how to get it from dishes you already like.
- [Vitamins and minerals](/vitamins-and-minerals/): which ones matter for whom, and whether to track them.
- [Whey and creatine](/supplements/): what each does, how much people take, and what the evidence says about safety.
- [What to order when you eat out](/eating-out/): restaurants, takeaways and a friend's table, sized to your day.

## Counting

- [How accurate calorie counts are](/calorie-accuracy/): what brings a photo estimate closer, and how to check a number.
- [Exact or approximate](/exact-or-approximate/): how close your calories and macros need to be.

## Your sport or event

- [Fitter for your sport](/sport/): strength and food for pickleball, tennis, padel, badminton and football.
- [A first 5k or 10k](/first-5k-10k/): from run-walk to your first race.
- [A half or full marathon](/marathon/): the training weeks, the long run, the taper and fuel on the day.
- [A hike or trek](/hiking/): hill legs, trail food and water, and altitude.
- [Surfing](/surfing/): paddling strength, the pop-up, and food across a surf trip.

## Keeping going

- [Back on track after a break](/back-on-track/): start again at your next meal or session, with nothing to make up.
- [Why the scale has stopped moving](/not-losing-weight/): what to check, in order, before changing anything.

## Related

- [How Nume works](/how-it-works/)
- [How Nume compares](/compare/)
- [Free calculators](/tools/)