Cited walkthroughs with tables, official video embeds where helpful, and inline calculators on select pages.
Calculate TDEE by estimating BMR with Mifflin-St Jeor, multiplying by an activity factor, then subtract 250 to 500 kcal per day for a typical fat loss rate of about 0.5 to 1 lb per week. Re-check after two weeks because labels and NEAT vary.
Multiply mmol/L by 18.0182 to get mg/dL. Example: 5.6 mmol/L × 18.0182 ≈ 101 mg/dL. Lab reports may round differently; use the same factor consistently when comparing international studies to US clinic printouts.
At home, measure neck, waist, and hip (women) with a flexible tape, plug values into a Navy body fat equation, or use calipers at three to seven sites with a trained protocol. Repeat monthly under the same conditions rather than chasing daily swings.
A1c reflects average glucose over roughly three months. ADA uses 5.7% to 6.4% for prediabetes and 6.5% or higher for diabetes when confirmed on a second test. Convert to estimated average glucose with eAG = 28.7 × A1c − 46.7 (mg/dL) for patient-friendly context.
Standard conversion: mg/dL = mmol/L × 18.0182. Fasting 5.6 mmol/L equals about 101 mg/dL. Keep a small chart for travel, research papers, and CGM exports that mix units.
Divide mg/dL by 18.0182 to get mmol/L. Example: 126 mg/dL ÷ 18.0182 ≈ 7.0 mmol/L. Use the same factor both directions to avoid rounding drift when you log mixed-unit devices.
Athletes with high lean mass frequently score BMI 25 or above without excess fat. Pair BMI with waist circumference, body fat estimation, or sport-specific performance metrics before treating a single BMI category as a health verdict.
In adults 65 and older, some guidelines allow slightly higher BMI before weight loss is advised because low BMI can signal muscle loss and frailty. Discuss targets with a clinician; do not cut calories aggressively based on adult cutoffs alone.
During weight loss, many adults aim for 1.6 to 2.2 g protein per kg body weight (roughly 0.7 to 1.0 g per lb) spread across meals. Higher protein can improve satiety and lean mass retention when calories are restricted.
Subtract 500 kcal per day from maintenance for about 1 lb per week loss, or 250 kcal for a slower cut. Most adults should not go below roughly 1,200 kcal (women) or 1,500 kcal (men) without medical supervision; adjust if weekly loss exceeds 1% of body weight.
Classify the higher of systolic or diastolic using ACC/AHA 2017 tables. Take two readings one minute apart, twice daily for three to seven days, and average them. One office reading does not diagnose hypertension; home averages confirm sustained elevation.
For regular 28-day cycles, add 280 days (40 weeks) to the first day of the last menstrual period. Irregular cycles or uncertainty about LMP date warrant first-trimester ultrasound dating, which ACOG treats as more reliable than LMP alone.
Running burns the most calories for most people: about 654 an hour at 6 mph for a 155 lb person. A stair climber burns the same, and a spin class about 633. Fast cycling, stair running, and hard rowing burn more per minute, but few people can hold them. Over a week, the exercise you repeat most burns the most.
Body Health Calculator