Health & Fitness

Three weeks of dieting and no change on the scale. Here are the real reasons a calorie deficit stalls, ranked by how often each turns out to be the culprit.

Three numbers claim to measure your health and they frequently disagree. A comparison of BMI, body fat percentage and waist-to-height ratio.

A safe rate of weight loss is 0.5 to 1 kg (1 to 2 lb) per week from a moderate calorie deficit. Learn the risks of going faster and the warning signs.

How many calories burned walking 10,000 steps? Roughly 300 to 500 for most adults, depending on weight and pace, with a table and a simple estimate.

How much protein to build muscle? Aim for 1.6 to 2.2 g per kg of body weight daily, with a worked example, timing tips, and the best sources.

What is a calorie deficit? Eating fewer calories than you burn. Learn how to calculate yours, how big it should be, and how to create one safely.

TDEE vs BMR explained: BMR is calories burned at rest, TDEE is your full daily burn. Learn the activity-factor formula that connects them, with an example.

How to calculate macros: convert your calorie target into grams of protein, carbs, and fat using 4, 4, and 9 calories per gram, with a worked example.

How many calories to lose a pound a week? Aim for a 500-calorie daily deficit (1,100 for a kilogram), with a worked example and safe-rate guidance.

Learn what BMR is, how the Mifflin-St Jeor formula works, and how to calculate your BMR step by step with worked examples for men and women.