Health & Fitness guides
6 guides — practical answers with the math shown, each paired with a free calculator.
Health & Fitness
How Much Protein Do I Need a Day? Grams by Goal and Body Weight
Your weight in kilograms times a goal factor. The factor is the whole story — and the range matters more than the number.
August 26, 2026 · 13 min read
Health & Fitness
Why a Taller Person Gets a Higher BMI for the Same Build
Three numbers in the formula were chosen rather than measured: the exponent, the constant, and the line at 25. One of them is worth nine grams. Another is worth five index units.
August 19, 2026 · 10 min read
Health & Fitness
How Much Water Should You Drink a Day? Real Numbers, Not the 8-Glass Myth
A baseline from your body weight, two flat top-ups for activity and heat — and why the eight-glass rule is one specific person's answer.
July 23, 2026 · 13 min read
Health & Fitness
How to Calculate Body Fat Percentage: Tape-Measure Math That Works
Three tape measurements, one logarithmic formula, a neutral reference band — and why the free method holds up against a lab scan.
July 23, 2026 · 12 min read
Health & Fitness
What Is TDEE? Total Daily Energy Expenditure, With Real Numbers
The resting floor, the activity multiplier that scales it, and how to read the maintenance number that comes out.
July 23, 2026 · 13 min read
Health & Fitness
What Is My BMR? Basal Metabolic Rate, Explained With Numbers
The Mifflin-St Jeor equation, what each input is worth, and why BMR is the floor of your calorie needs — never the budget.
July 20, 2026 · 6 min read