/ 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
Explore the 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 percentagePut a body fat estimate in context before choosing a calorie target.
- 04Lean mass through a cutUse a lean-mass estimate as context for protein and calorie planning.
- 05Skinny fat recompositionBuild a plan around your goal, protein and resistance training, then review weight and waist together.
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 recompositionHow much protein a day for recomposition, cutting and bulking, with a worked example.
- 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 can screen metabolic risk better than BMI, and how to track it over time.
- 14How to use the weight loss calculatorEstimate a starting daily calorie target from a target weight and timeline; review weight, waist and training trends as you adjust.
Method
04 / methodHow to run a recomposition, the bulk-or-cut decision, and the realistic timeline.
- 15How to do body recompositionMaintenance, calories, protein, macros, training and progress.
- 16Recomp vs bulk vs cutCompare recomp, cut and lean bulk by your priority and observed response.
- 17How long body recomposition takesHow long does body recomposition take? Learn when to review weight, waist and training trends, and why visible changes vary.
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 supports recovery and may affect fat and fat-free-mass changes during a diet.