BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cell production.
The fat-burning zone is 60-70% of your maximum heart rate. For a 30-year-old with max HR of 190, this is 114-133 BPM. However, higher intensities burn more total calories.
The Devine formula calculates ideal body weight as: Men = 50 kg + 2.3 kg per inch over 5 feet; Women = 45.5 kg + 2.3 kg per inch over 5 feet. It was originally developed for drug dosing.
For men, 10-20% body fat is considered healthy, with 6-13% being athletic. For women, 18-28% is healthy, with 14-20% being athletic. Essential fat minimums are 2-5% for men and 10-13% for women.
MET (Metabolic Equivalent of Task) measures exercise intensity. 1 MET equals resting metabolism. Running at 6 mph is about 10 METs, meaning it burns 10 times your resting calories.
Macros are protein, carbohydrates, and fat - the nutrients that provide calories. Tracking macros ensures you get adequate protein for muscle, carbs for energy, and fat for hormones.
Your meal plan calories depend on goals: subtract 300-500 for weight loss, add 300-500 for muscle gain, or match TDEE for maintenance. Use a BMR/TDEE calculator first.
Beginners benefit from 3 days of full-body training. Intermediate lifters can do 4-5 days with splits. Allow 48 hours between training the same muscle group for recovery.
A general guideline is 30-35 ml per kg of body weight. A 70 kg person needs about 2.1-2.5 liters daily. Increase by 500-1000 ml on exercise days or in hot weather.
Ovulation typically occurs 14 days before your next period. For a 28-day cycle, ovulation is around day 14. For a 30-day cycle, it's around day 16. Track several cycles for accuracy.
Due dates are calculated as 280 days (40 weeks) from the first day of your last menstrual period (LMP). This assumes a 28-day cycle with ovulation on day 14. Ultrasound can refine this.
Normal cycles range from 21-35 days, with 28 days being average. Cycles can vary by a few days month to month. Consistently irregular cycles warrant medical consultation.
Steel reinforcement typically ranges from 1-4% of concrete volume. For beams, use 1-2%; for columns, 1.5-3%; for slabs, 0.8-1.5% based on span and load.