Maria Santos
Diet & Lifestyle Coach
About Maria
Maria works as a diet and lifestyle coach, helping people build healthier relationships with food. Her approach is rooted in evidence-based nutrition rather than trends, and she's passionate about making good eating habits feel achievable rather than restrictive. She brings a multicultural perspective to her writing about food and wellbeing.
Articles by Maria
Guide
Calorie Deficit Explained: How to Lose Weight Without Crash Dieting
Learn what a calorie deficit actually is, calculate yours based on your real energy expenditure, and build a sustainable plan that avoids the restrict-binge cycle.
Maria Santos Guide
How Much Water Should You Actually Drink? A Hydration Guide
Calculate your daily water intake based on your body, activity level, and climate — and understand how caffeine, exercise, and common myths affect your hydration needs.
Maria Santos Guide
Intermittent Fasting: Choosing a Schedule That Fits Your Life
Understand the most popular fasting schedules, find one that works with your routine, and use your BMR to make sure you are still eating enough during your window.
Maria Santos Guide
Body Fat vs BMI: Which Metric Should You Actually Trust?
Understand the real differences between body fat percentage and BMI — what each measures, where each falls short, and how to use both wisely.
Maria Santos Guide
What's Your Ideal Weight? Why the Answer Is More Complicated Than You Think
Explore what 'ideal weight' actually means using BMI, body type, and evidence-based calculators — and why the number on the scale isn't the full picture.
Maria Santos Guide
Understanding Your Metabolism: BMR, TDEE, and Why Calories Aren't the Whole Story
Learn what your basal metabolic rate and total daily energy expenditure actually mean — and how to use them without falling into the calorie-counting trap.
Maria Santos Guide
Building a Macro Plan That Actually Works
Learn how to calculate your protein, carb, and fat targets based on your goals — with calculators to personalise your macros step by step.
Maria Santos Guide
How to Track Your Weight Loss Progress (Without Obsessing)
A sensible approach to monitoring your body composition using BMI, body fat, TDEE, and calorie calculators — focused on trends, not daily numbers.
Maria Santos