Evidence-based guides on calories, nutrition, body composition and training.
What waist-to-hip ratio measures, the WHO risk thresholds for men and women, how it compares to BMI, and why where you carry fat matters for your health.
A practical guide to setting protein, carbs, and fat for fat loss, maintenance, and muscle gain — starting from your calories, with sample macro splits.
Lean body mass explained: what it includes, why it matters more than scale weight, how to estimate it, and how to use it to set protein and calorie goals.
Compare the Harris-Benedict and Mifflin-St Jeor equations for basal metabolic rate: how they differ, which is more accurate today, and when to use each.
What a healthy BMI is, the WHO categories, what your number really means, and why BMI isn't the whole story for assessing your health and body weight.
BMR vs TDEE explained simply: what each measures, how they are calculated, and which number to use to plan your daily calories accurately.
How to estimate your one-rep max safely with the Epley and Brzycki formulas, plus how to use percentage-of-1RM charts to program training. (150-160)
Step-by-step: calculate a calorie deficit that's effective and safe — find your TDEE, pick a sensible deficit, and avoid going too low.
How much water you really need per day based on body weight, activity and climate — beyond the 8x8 rule, with simple targets you can actually use.
How much you should weigh for your height, what 'ideal body weight' formulas really mean, and why a healthy range beats a single number. (150-160)
How much protein you need per day for general health, fat loss and muscle, with simple gram-per-kg targets and real food examples to hit them every day.
An evidence-based guide to how many calories you need to lose weight: find your TDEE, set a safe deficit, and know how fast results should come.
The five heart rate training zones, how to find yours with the Karvonen method, and how to train each zone for fat loss, endurance and speed.
What body fat percentage means, healthy ranges for men and women, and how to measure it accurately with the US Navy method, calipers, BIA, and DEXA.