The calculators give you a number; these guides explain what that number means and what to do with it. All of them rest on the same formulas as the tools.
RSS feedA MET is not a unit of energy. It is a multiple of resting metabolism, and the 3.5 it is built on comes from a single reference person, so MET tables run systematically generous for most adults. The costliest mistake is counting the same energy twice, once in your activity multiplier and once in your session log.
6 min readA macro ratio is not something you feed into the plan; it is what falls out of it. The same 135 grams of protein reads 34% at 1,600 calories and 22% at 2,500, with the grams never moving. Lock the percentage instead and cutting calories cuts your protein exactly when you need it most.
5 min readFive equations applied to the same body return five answers spread across 192 calories, the 2,000 on the packet is nobody's measured requirement, and the calories on a label are not the calories your body absorbs. What comes out is a band, not a point — and the middle of it should stay put.
6 min readHeight does not give you a weight. It gives you a band 19.6 kilograms wide at 175 centimetres. That band comes from a population statistic built in 1832, its thresholds are not the same in every population, and the height it rests on moves by 1 to 2 centimetres over a single day.
5 min read"Muscle percentage" and "lean body mass" are two different numbers in the same body: one reads 42%, the other 75%. No home device measures muscle directly; every one of them estimates it from something else.
6 min readThe standard "cut 500 calories a day" advice lands many women below the calculated floor. The cycle turns the scale into a monthly wave, and the real limit is set not by calories but by energy availability.
6 min readThe calculator says 22 weeks and the real answer lands somewhere between 31 and 55. What moves it is not the formula: it is how the goal weight was picked, how many days of the week get counted, how far the logging drifts, and how much more the body slows than predicted.
6 min readA cup is not one volume: 240 ml in the US, 250 in Australia, 284 in old British books. Before converting to grams you have to know whose cup the recipe means.
6 min read30, 33 or 35 millilitres per kilogram — the recommendations contradict each other because they are measuring different things. Where the coefficients come from, why two people at the same weight do not need the same amount, how age, climate and altitude move the figure, and how to hit it day to day.
6 min readOn the gaining side the problem is never the arithmetic. It is appetite, and the size of the surplus. Why 400 calories is enough, why more does not build muscle faster, what decides how much of the gain is muscle, and how to fit 400 extra calories into a stomach that is already full.
6 min readEvery calculator hands you two figures, and eating to the wrong one is among the most expensive mistakes in dieting. What a day's burn is made of, why the activity multiplier is the weakest link in the chain, and how to replace the estimate with your own data in three weeks.
6 min readThere is no single number, because the first variable in walking energy cost is your body weight. Where the 10,000 figure came from, the realistic range by weight, the step count at which the health benefit flattens out, and why your watch reports too much.
6 min readA photo shows volume, not density. What an AI model can see on the plate, what it is forced to guess, and the practical ways to shrink the error.
6 min read0.8 g/kg is an adequacy floor, not a target. Why the number rises in a deficit, in training and with age; per-meal distribution and what protein costs in calories.
6 min readThe number on the label is usually per 100 grams, not per pack. The portion trap, the reference intake column, sugars versus added sugars, and the ordering rule behind the ingredients list.
6 min readA calorie deficit means eating less than you burn. One kilogram of fat tissue holds roughly 7,700 kcal, and your weekly target is worked backwards from that number. Ranges, floors and why the scale swings.
6 min readIf you just want to run a number, the tools page gathers them all in one place.
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