Why the Scale Jumps Two Kilos Overnight
You ate well, trained hard, and woke up 1.8 kg heavier. Nothing went wrong. Here is what is actually moving, and how to read the scale so it stops lying to you.
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Plain-English explanations of the formulas behind the calculators — what each number means, where it is accurate, and where it falls apart.
How Much Water You Actually Need Per Day
Eight glasses a day has no research behind it. The real numbers depend on your body weight, how much you sweat, and how much of your intake arrives as food.
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Why Ideal Weight Formulas Disagree With Each Other
Devine says 75 kg, Robinson says 72.6 kg, and the healthy BMI range says anywhere from 59.9 to 80.7 kg. All three are looking at the same 1.80 m frame. Here is why.
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The Navy Body Fat Method: How to Measure It and How Wrong It Can Be
A tape measure and three circumferences give a body fat estimate accurate to about 3 percentage points, if you place the tape correctly. Most people do not.
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Picking an Activity Multiplier Without Fooling Yourself
The dropdown between Sedentary and Very Active swings your calorie target by 900 calories. Most people pick one band too high. Here is how to choose honestly.
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How Big Should a Calorie Deficit Be?
The 3500 calories per pound rule is wrong, but it is wrong in a useful way. What a sustainable deficit looks like in numbers, and why aggressive cuts stall faster.
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BMR vs TDEE: Which Number Should You Actually Eat To?
Your calculator gives you two numbers and they differ by 900 calories. One of them is a floor you should never eat at. Here is what each one measures and which to build a diet around.
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What BMI Actually Measures, and Where It Falls Apart
BMI is one division problem invented in the 1830s to describe populations, not people. Here is what it can tell you about your body, and the four situations where it gives the wrong answer.
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