Ideal Weight Chart by Height, and What It Misses
What the standard ideal weight charts say at each height, which formula produced them, and why the range around the number matters more than the number.
Read the guide →Guides
The formulas behind the calculators, written out in plain English. What each number means, which study it came from, and the situations where it gives the wrong answer.
What 10% Body Fat Looks Like, and What It Costs
For men this is the lean look most people picture. For women it is below the biological floor. What 10% looks like and what it costs to stay there.
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Calories Burned Walking, Running and Cycling
Real per-hour figures for the three most common forms of cardio, the MET arithmetic behind them, and how far off the number on your watch usually is.
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Body Fat Percentage Chart for Men and Women by Age
The standard charts, what the numbers mean for men and women at different ages, and the difference between what is average and what is healthy.
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BMI by Age: How the Number Shifts Over a Lifetime
The BMI thresholds are the same at 25 and at 75, but the body they are describing is not. What changes with age, and why a slightly higher BMI after 65 is associated with better outcomes.
Read the guide →What Counts as a Healthy Waist Size
Fixed waist thresholds ignore height, which is why waist-to-height ratio has largely replaced them. Half your height is the line worth using.
Read the guide →How to Reduce Your Waist Measurement by Two Inches
Waist circumference responds to energy balance, not to ab training. Two inches is roughly seven to nine pounds of fat, which is about two months at a moderate deficit.
Read the guide →The Air Force PT Test: Why the Waist Measurement Sits Inside the Score
The Air Force folded body composition into the fitness test instead of running it as a separate gate. A waist measurement contributes points alongside cardio and strength.
Read the guide →The Marine Corps PFT and CFT: What Each Test Is For
The Corps runs two tests. The PFT measures general fitness, the CFT measures combat tasks, and a high enough score on either can exempt a Marine from the body fat assessment.
Read the guide →The Navy PRT: How the Test Is Built and What Comes Before It
The Navy runs a body composition assessment before the physical readiness test. Here is the structure of both, the cardio options, and where the standards are published.
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