Blog
Step-by-step guides for every Browser Tools tool, plus diet, health, money and productivity how-tos.
Healthy Diet Plan for Beginners: A Simple Week of Eating
A simple healthy diet plan for beginners: the plate method, portions, fibre and water targets, and an easy 7-day plan with desi and Western meals.
· 4 min read
How Many Calories Do I Need per Day? BMR & TDEE Explained
Work out your daily calories with the Mifflin-St Jeor equation: BMR, TDEE, and targets to lose or gain weight safely. Step-by-step examples for men and women.
· 3 min read
How to Calculate Macros for Fat Loss and Muscle Gain
Turn your daily calories into grams of protein, carbs and fat. Balanced, high-protein, low-carb and keto splits explained with examples and sample meals.
· 3 min read
How to Calculate Your One Rep Max (1RM) Safely
Estimate your one-rep max from any set of 1–12 reps with the Epley and Brzycki formulas, then use percentages of 1RM to plan strength and muscle training.
· 3 min read
How to Check If Your Diet Is Healthy (Calories, Fiber, Water)
Paste what you ate today and check calories, fiber, protein, sugar and salt against daily targets, plus how much water to drink. Desi and Western examples.
· 4 min read
How to Measure Body Fat at Home With a Tape Measure
Estimate your body fat percentage with the US Navy method: where to measure your neck, waist and hips, what the results mean, and how accurate it is.
· 3 min read
Waist-to-Hip Ratio: What It Means and Healthy Ranges
Learn how to measure your waist-to-hip ratio, the WHO thresholds of 0.90 for men and 0.85 for women, and why belly fat matters more than weight alone.
· 3 min read
What Is a Healthy BMI? Chart, Formula and Examples
Learn what BMI means, the healthy range of 18.5 to 24.9, how to calculate it in kg or pounds, and when BMI can be misleading. With worked examples.
· 3 min read
What Is My Ideal Weight for My Height? 4 Formulas Compared
Find your ideal weight by height with the Devine, Robinson, Miller and Hamwi formulas and the healthy BMI range. Worked examples for men and women in kg and lb.
· 3 min read