How to Calculate Your Due Date (and Why It Shifts)
How to Calculate Your Due Date (and Why It Shifts) Key takeaways To calculate your due date, use Naegele’s rule: add 280 days (40 weeks) to the first day of your last menstrual period. Example: a last period starting January 1, 2026 gives a due date of October 8, 2026. Only about 5% of babies […]
Target Heart Rate Zones: How to Train at the Right Intensity
Target Heart Rate Zones: How to Train at the Right Intensity Key takeaways Your target heart rate zones are five intensity bands set as percentages of your estimated max heart rate — they tell you how hard you’re working, not just how long. A 30-year-old has an estimated max heart rate of 190 bpm, making […]
How to Count Macros: A Beginner’s Guide
How to Count Macros: A Beginner's Guide Key takeaways How to count macros in four steps: set your calorie target, set protein at 1.6–2.2 g per kg of body weight, set fat at 0.8–1 g per kg, and let carbs fill the remaining calories. Protein and carbs each contain 4 kcal per gram; fat contains […]
How to Lose Weight Safely: The Calorie Deficit Explained
How to Lose Weight Safely: The Calorie Deficit Explained Key takeaways How to lose weight safely comes down to one mechanism: a sustained calorie deficit — eating slightly fewer calories than you burn. A 500 kcal daily deficit leads to roughly 0.45 kg (about 1 lb) of fat loss per week. Aim to lose 0.5–1% […]
How Many Calories Should I Eat Per Day?
How Many Calories Should I Eat Per Day? Key takeaways How many calories should I eat a day depends on your BMR (what you burn at rest) times an activity multiplier — a moderately active 35-year-old woman at 65 kg needs about 2,085 calories a day. BMR is your at-rest burn; TDEE (total daily energy […]
Body Fat Percentage: What’s Healthy and How to Measure It
Body Fat Percentage: What's Healthy and How to Measure It Key takeaways Body fat percentage is the share of your weight that is fat; a healthy range is roughly 10–20% for men and 18–28% for women. BMI only looks at weight versus height, so two people with the same BMI can have very different body […]
What Is BMI? How to Read Your Number
What Is BMI? How to Read Your Number Key takeaways BMI (body mass index) is your weight in kilograms divided by your height in meters squared — a 10-second screening number for weight-related health risk. The categories: under 18.5 (underweight), 18.5–24.9 (healthy), 25–29.9 (overweight), 30+ (obese). Example: 70 kg at 1.75 m tall → 70 […]
How to Pay Off Credit Card Debt Fast: Avalanche vs. Snowball
How to Pay Off Credit Card Debt Fast: Avalanche vs. Snowball Key takeaways To learn how to pay off credit card debt fast, start with the two proven methods: avalanche (highest interest rate first, cheapest overall) and snowball (smallest balance first, fastest early win). On $5,000 split across two cards at 24% and 18% with […]
What Is a Good Debt-to-Income Ratio for a Mortgage?
What Is a Good Debt-to-Income Ratio for a Mortgage? Key takeaways DTI = total monthly debt payments ÷ gross monthly income × 100. It measures how much of your pay is already spoken for by debt. A good debt-to-income ratio for a mortgage is 36% or less. Up to 43% is generally the ceiling for […]
Emergency Fund: How Much Should You Really Save?
Emergency Fund: How Much Should You Really Save? Key takeaways How much emergency fund should I have? For most households: 3 to 6 months of essential expenses in cash — $12,600 to $25,200 if your essentials run $4,200 a month. Keep it in a high-yield savings account, separate from checking — liquid and safe, not […]