Health and fitness guides
BMI, BMR, calories, protein and body-composition formulas explained.
13 articles
- How to Calculate BMI: Formula, Chart, ExamplesUse the BMI calculator formula, weight (kg) ÷ height (m)², with a 72 kg and 170 cm example, adult BMI chart and what the number cannot tell you.BMI & Weight · 6 min read
- BMR Formula: How to Calculate Resting CaloriesCalculate BMR with the Mifflin-St Jeor equation for men and women, see two worked examples and learn why BMR is not your daily calorie target.BMR · 6 min read
- Body Fat Percentage Calculator: Formula and RangesBody fat percentage: use the fat mass ÷ body weight formula, try a BMI-based estimate, and read common ranges with their limits.Body Fat Percentage · 7 min read
- Calorie Deficit Formula: How Much to Cut a DayUse the calorie deficit calculator formula TDEE − intake, see a 300 kcal worked example and learn how to size and check a deficit sensibly.Calorie Deficit · 6 min read
- Daily Calorie Needs: How to Calculate Your NumberFind your daily calorie needs by multiplying BMR by an activity factor. See a 2,310 kcal example, goal-based targets and a way to check it in real life.Daily Calorie Needs · 6 min read
- Ideal Body Weight: Formula and Chart by HeightFind your ideal body weight with the Devine formula and the BMI range method. See a worked example and a chart for heights from 150 to 185 cm.Ideal Body Weight · 6 min read
- Lean Body Mass Calculator: Formulas and ExamplesLean body mass: subtract fat mass from weight, or use the Boer formula when body fat is unknown, with worked examples in kilograms.Lean Body Mass · 7 min read
- Macro Nutrients Calculator: Calories to GramsMacro nutrients: split any calorie target into grams of protein, carbohydrate and fat, with a 1,800 kcal worked example.Macro Nutrients · 6 min read
- Protein Intake Calculator: Grams Per Day by WeightProtein intake calculator guide: multiply body weight by a grams-per-kg factor, see a 62 kg example and a chart from 50 to 90 kg.Protein Intake · 6 min read
- TDEE Calculator: Formula and Activity MultipliersCalculate TDEE by multiplying BMR by an activity factor of 1.2 to 1.9. See a 1,500 kcal BMR at five levels and learn to choose your factor honestly.TDEE · 6 min read
- Weight Loss Calories: How Much to Eat Per DayWeight loss calories: turn a goal in kg and weeks into a daily calorie target, with a 5 kg in 16 weeks worked example.Weight Loss Calories · 6 min read
- Understanding your BMI resultFind out what your BMI means, how it's calculated, and how to interpret your result correctly.BMI · 4 min read
- BMR and daily calories, explainedLearn what BMR and TDEE mean, how they are calculated, and how to turn them into a daily calorie target.Calories · 5 min read
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