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.
Adult BMI categories do not change by age: underweight is below 18.5, normal is 18.5 to 24.9, overweight is 25 to 29.9, and obese is 30 or higher for everyone 20 and older. Children and teens use age- and sex-specific percentiles instead.
Blood pressure categories use the same numbers at every adult age: Normal is below 120/80, Elevated is 120-129/<80, Stage 1 is 130-139 or 80-89, Stage 2 is 140+ or 90+, and crisis is above 180/120. Age changes treatment targets, not the category thresholds.
Averaging the Devine, Robinson, Miller, and Hamwi formulas, ideal body weight runs from about 114 lb (male) / 106 lb (female) at 5'0" to about 178 lb (male) / 165 lb (female) at 6'2". These formulas were built for medication dosing, not personal weight goals.
Using max HR = 220 minus age and a 50-85% target zone: age 30 targets about 95-162 bpm, age 50 about 85-145 bpm, and age 70 about 75-128 bpm. Karvonen and Tanaka methods give a closer estimate for individuals.
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