Health & Fitness
Biological markers and nutritional audits for a quantified life.
TDEE is your "Maintenance Level"—the total fuel your body burns in a day.
Measure horizontally at your navel (belly button).
Macros are the ratio of Protein, Carbs, and Fats you eat.
Your heart rate while sitting still (beats per minute).
Understanding BMI
Body Mass Index (BMI) is a simple index of weight-for-height that is commonly used to classify underweight, overweight and obesity in adults. While it doesn't measure body fat directly, it is a reliable indicator of healthy weight for most people.
Metabolism & TDEE
Your Total Daily Energy Expenditure (TDEE) is an estimation of how many calories you burn per day when exercise is taken into account. It is calculated by first figuring out your Basal Metabolic Rate (BMR), then multiplying that value by an activity multiplier.
The Navy Method
The US Navy Body Fat formula is widely considered the most accurate non-clinical tool for body fat estimation. It uses circumferential measurements of the neck, waist, and hips to estimate body density and calculate an approximate fat percentage.
Macro Optimization
Macros (Macronutrients) consist of Proteins, Carbs, and Fats. Proteins are for muscle repair, Carbs for energy, and Fats for hormonal health. Adjusting your macro split based on your goals (Cutting vs. Bulking) is key to body composition changes.
Hydration Science
Every cell and organ in your body needs water to function correctly. Factors like body weight and exercise intensity significantly impact your daily requirements. A general rule is 35ml per kg of body weight, plus compensatory fluids for exercise.
Training Zones
Heart Rate Zones define the intensity of your cardiovascular training. Zone 2 is the 'fat-burning' zone, ideal for building aerobic base, while Zone 4 is your lactic threshold, essential for increasing top-end speed and performance.
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