Your measurements set your body fat estimate, so please take them if you can, in centimetres, with a soft tape. Measure in the morning, after the toilet and before eating or drinking, breathing out normally. Waist: level with your belly button. Neck: just below the Adam’s apple, tape sloping slightly down at the front. Hips: around the widest part of your bottom, feet together. Upper arm: right arm, halfway between shoulder and elbow, arm relaxed. Thigh: right thigh, halfway between hip crease and knee.

Body fat from a DEXA scan, smart scales or skinfold test helps Terry set your protein more accurately. Leave it blank if you don’t know it.