What BMI Can't Tell You (and the Two Numbers to Check Alongside It)
How BMI is calculated, where it misleads, and how waist circumference and waist-to-height ratio fill in the gaps.
FitStatsHub Articles
These articles explain the numbers behind the FitStatsHub planner: what each one measures, where it comes from, and where it stops being useful. Each article links to its sources, mostly public-health agencies, professional guidelines and peer-reviewed studies, so you can check the details yourself. Worked examples use made-up people and round numbers. They show the method; they are not recommendations for you.
Not medical advice. This article is general education, not a diagnosis or treatment plan. Talk to your doctor or a registered dietitian before making major changes to your diet, training or medication, especially if you have a health condition, are pregnant, or take prescription drugs.
Body size and energy needs
BMR vs TDEE: How to Estimate Your Daily Calories, Step by Step
The Mifflin-St Jeor equation worked through for two people, realistic activity multipliers, and how to check the estimate against your own weigh-ins.
How Big Should Your Calorie Deficit Be? Losing Fat Without Losing Muscle
Deficit sizes as a share of TDEE, what weekly loss to expect, how to protect muscle, and a 12-week example built on a FitStatsHub plan.
Why the Scale Stopped Moving: Plateaus, Water Weight and When to Adjust
Normal daily weight swings, how to track a 7-day trend, what causes real plateaus, and a step-by-step checklist before you cut calories.
Nutrition and training
How Much Protein Do You Need? Targets by Goal, Body Weight and Diet Style
The RDA versus research-based ranges for active people, per-meal splits, protein density of common foods, and sample 140 g days for omnivores and vegans.
Your First 4-Week Workout Plan: Bodyweight vs Gym, With Progression Rules
What beginners actually need, week-by-week bodyweight and gym tracks, double progression and RPE in plain terms, and a printable training log.
How Many Steps a Day Do You Really Need? What the Research Says About 10,000
Where the 10,000-step goal came from, what large step-count studies found, how walking pace fits in, how many calories steps burn, and a 6-week plan to add steps safely.
Understanding lab results
Fasting Glucose and A1C: What Your Numbers Mean
The ADA ranges for fasting glucose, A1C and the glucose tolerance test in mg/dL and mmol/L, why one reading is not a diagnosis, and what the Diabetes Prevention Program found.
Cholesterol Numbers Explained: LDL, HDL, Triglycerides and Non-HDL
An annotated sample lipid panel, standard reference ranges, how the 2026 ACC/AHA guideline ties LDL goals to risk, and which lifestyle changes move which number.