/ guides
Use each number.
Each calculator answers one question. Each guide turns that answer into the next move. Read the one you need, or follow the set as a map of body recomposition.
- Guides
- 20
- Categories
- 05
/ index
Eleven guides.
Composition
01 / compositionWhat the bodyweight is made of, and what to do about it.
- 01Body recomposition guideLose fat and build muscle at once. The three levers, the timeline, and how to know it is working.
- 02How to read your BMIMove from a WHO category to a body composition plan you can act on the same day.
- 03How to read your body fat percentageMove from a body fat estimate to the cut, recomp, or bulk plan your number actually points to.
- 04Lean mass through a cutDefend the mass that drives your metabolism and sets your protein target.
- 05Skinny fat recompositionFix high body fat on low muscle at a normal weight, fat-loss first.
Energy
02 / energyCalories in, calories out, and what they are made of.
- 06How to read your BMRTurn a single resting-burn number into a calorie floor, an activity sanity check, and a deficit guardrail.
- 07How to use the TDEE calculatorTurn the number into a body-recomposition calorie target and adjust it weekly from the weight trend.
- 08How to set your macrosTurn your TDEE and goal into three numbers you can hit: protein, fat, carbs.
- 09Protein for body recompositionTurn the daily gram target into a per-meal plan that protects lean mass through a cut.
- 10How to hit your daily water targetTurn a litres-per-day number into a drinking schedule that protects training and appetite.
- 11Carbs for body recompositionCarbs are the remainder macro: set protein and a fat floor, then fill the rest.
Ratios and pace
03 / ratios and paceFat distribution, metabolic risk, and the pace of weight change.
- 12Read your waist-to-hip ratioTurn one ratio into a read on fat distribution and cardiometabolic risk.
- 13Track WHtR through a recompositionWhy waist-to-height ratio reads metabolic risk better than BMI, and how to move it across a quarter.
- 14How to use the weight loss calculatorTurn a target weight and a timeline into a daily deficit that protects lean mass.
Method
04 / methodHow to run a recomposition, the bulk-or-cut decision, and the realistic timeline.
- 15How to do body recompositionThe six-step plan: maintenance, deficit, protein, macros, training, and weekly tracking.
- 16Recomp vs bulk vs cutPick recomp, cut, or lean bulk from your body fat and training age.
- 17How long body recomposition takesFirst visible change at 8 to 12 weeks, a clear before and after near 6 months.
Training and lifestyle
05 / training and lifestyleCardio, supplements, and sleep, the levers around the diet and the lifting.
- 18Cardio for body recompositionHow much cardio to add for fat loss without blunting the muscle you build.
- 19Supplements for body recompositionWhat actually works: creatine, caffeine, protein powder, and why most fat burners do not.
- 20Sleep and body recompositionSleep decides whether your deficit burns fat or strips the muscle you are trying to keep.