FAQ, Tips & Success Stories

BMI (Body Mass Index) is a measure of body fat based on height and weight. It's calculated by dividing your weight in kilograms by the square of your height in meters (kg/m²). For imperial units, the formula is (weight in pounds / height in inches²) × 703.

BMI provides a quick screening tool for weight categories that may lead to health problems, but it doesn't measure body fat directly or account for muscle mass, bone density, or fat distribution.

The Mifflin-St Jeor equation is considered the most accurate BMR formula for general populations, with accuracy within 10% of measured BMR in 82% of cases for non-obese individuals and 70% for obese individuals.

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through daily activities and exercise, calculated by multiplying BMR by an activity factor.

Choose based on your typical week: Sedentary (desk job, no exercise), Light (1-3 workouts), Moderate (3-5 workouts), Very Active (6-7 workouts), Extra Active (physical job + workouts). Be honest for accurate results.

General recommendations: Protein 10-35% (0.8-1.2g per kg body weight), Carbs 45-65%, Fats 20-35%. Adjust based on goals - higher protein for muscle building, lower carbs for weight loss.

Recalculate when you experience significant weight changes (±5 lbs), change activity levels, or every 3-6 months. Your calorie needs change as your body composition and activity levels change.

Yes, BMI can overestimate body fat in muscular individuals since it doesn't distinguish between muscle and fat. Athletes and very muscular people should consider additional metrics like body fat percentage.

Safe weight loss is 1-2 pounds per week. Rapid weight loss can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. Sustainable changes are more effective long-term.

BMR (Basal Metabolic Rate) is the minimum calories your body needs at complete rest. Metabolism refers to all chemical processes in your body, including BMR plus energy for digestion, physical activity, and other bodily functions.

Monitor your weight changes over 2-4 weeks. If you're losing 1-2 pounds per week, you're in a healthy deficit. If weight is stable, you're at maintenance. If gaining, you're in a surplus. Adjust accordingly and track consistently.

Both approaches have merit. For weight loss, calorie counting provides precision, but focusing on whole, nutrient-dense foods often naturally leads to better portion control. Many people find success combining both strategies.

BMI is just one health indicator. If you're active, eat well, and feel good, focus on other metrics like body fat percentage, fitness level, blood pressure, and energy levels. Consult healthcare providers for personalized guidance.

Plateaus are normal. Try recalculating your calorie needs, varying your exercise routine, ensuring adequate sleep, managing stress, and being patient. Sometimes a brief diet break can help reset your metabolism.

Body composition (muscle vs. fat ratio) is more important than weight alone. You can gain muscle and lose fat while staying the same weight. Focus on strength training, adequate protein, and overall health markers rather than just the scale.