/ 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
- 11
- Categories
- 03
/ index
Eleven guides.
Composition
01 / compositionWhat the bodyweight is made of, and what to do about it.
- 01How to read your BMIMove from a WHO category to a body composition plan you can act on the same day.
- 02How to read your body fat percentageMove from a body fat estimate to the cut, recomp, or bulk plan your number actually points to.
- 03Lean mass through a cutDefend the mass that drives your metabolism and sets your protein target.
Energy
02 / energyCalories in, calories out, and what they are made of.
- 04How to read your BMRTurn a single resting-burn number into a calorie floor, an activity sanity check, and a deficit guardrail.
- 05How to use the TDEE calculatorTurn the number into a body-recomposition calorie target and adjust it weekly from the weight trend.
- 06How to set your macrosTurn your TDEE and goal into three numbers you can hit: protein, fat, carbs.
- 07Protein for body recompositionTurn the daily gram target into a per-meal plan that protects lean mass through a cut.
- 08How to hit your daily water targetTurn a litres-per-day number into a drinking schedule that protects training and appetite.
Ratios and pace
03 / ratios and paceFat distribution, metabolic risk, and the pace of weight change.
- 09Read your waist-to-hip ratioTurn one ratio into a read on fat distribution and cardiometabolic risk.
- 10Track WHtR through a recompositionWhy waist-to-height ratio reads metabolic risk better than BMI, and how to move it across a quarter.
- 11How to use the weight loss calculatorTurn a target weight and a timeline into a daily deficit that protects lean mass.