Body & Nutrition Calculators | Live Fitness Check
Master your health with our comprehensive suite of free calculators designed to help you track your body composition, manage your diet, and achieve your fitness goals.
Fitness Guides
Step-by-step guides that go deeper than the calculators — the formulas, the worked examples, and how to apply your results.
Can You Drink Too Much Water? (Water Intoxication Explained)
Yes, you can drink too much water, but probably not the way you think. Learn what water intoxication is, who is at risk, and how much water is safe.
Water Weight: Why the Scale Jumps 5 Pounds Overnight
Woke up 5 pounds heavier overnight? You did not gain 5 pounds of fat. Learn why weight fluctuates — glycogen, sodium, hormones — and how to track real progress.
How Much Water Should You Drink During Exercise?
A simple pre, during, and post-workout hydration protocol by session length, heat, and body size.
Diet Breaks: How (and When) to Take One Without Regaining Weight
A diet break is 1–2 weeks at maintenance during a long cut. Learn when to take one, how to set it up, and why it does not undo your progress.
1,200 vs 1,500 Calorie Diet: Which Is Right for You?
See the real difference in weekly weight loss, who each level suits, and how to pick your target from your own numbers.
How Many Calories Should You Eat to Lose 2 Pounds a Week?
Losing 2 pounds a week takes a 1,000-calorie daily deficit. See the math, who can safely sustain it, and how to get your exact target.
How to Calculate BMR by Hand (Mifflin-St Jeor, Step by Step)
Calculate your BMR by hand with the Mifflin-St Jeor equation — two worked examples in pounds/inches and kg/cm, plus how to turn BMR into TDEE.
Reverse Dieting: How to Eat More Without Regaining Weight
Reverse dieting adds calories back gradually after a cut. Learn the week-by-week protocol, who it suits, and how to set your ceiling.
Maintenance Calories Explained: What They Are and How to Use Them
What are maintenance calories? Learn how your maintenance number works, why it drifts, and how to use it as the baseline for cutting or bulking.
Why You're Not Losing Weight in a Calorie Deficit: 7 Reasons
Stuck in a calorie deficit with no weight loss? Here are 7 common reasons, from tracking errors to water retention, and the exact fix sequence to try next.
How to Calculate Your Weight Loss Percentage (With Chart)
Learn how to calculate weight loss percentage with a simple formula, worked examples, and a chart for 150 to 250 lb starting weights to track progress.
How to Drink More Water During the Day: 12 Simple Ways That Work
Struggle to hit your daily water target? 12 simple, practical ways to drink more water during the day — the morning-glass rule, bottle hacks, and flavor upgrades that work.
How to Break a Weight Loss Plateau: 9 Strategies That Actually Work
Stuck at the same weight for weeks? Your calorie needs dropped as you lost weight. 9 proven strategies to break a weight loss plateau and get fat loss moving again.
How Much Protein Per Day to Lose Weight?
In a calorie deficit, aim for 1.6–2.2 g of protein per kg of body weight daily. Learn why protein matters more when cutting, plus worked examples and high-protein swaps.
How Much Protein Per Meal to Build Muscle?
Forget the 30-gram myth. Research points to about 0.4 g of protein per kg per meal, spread across 4+ meals. Here is the formula by body weight, with plate-ready examples.
How to Calculate a Calorie Deficit for Weight Loss (Step by Step)
Learn exactly how many calories to cut, which deficit is safe, and how to turn your maintenance number into a weekly fat-loss plan.
TDEE Explained: How to Calculate Your Total Daily Energy Expenditure
What Total Daily Energy Expenditure means, how each component is calculated, and how to use it as the anchor for every calorie goal.
How Much Water Should You Drink a Day? (By Weight)
A simple weight-based formula for daily water intake, plus how exercise, heat, and pregnancy change your target.
BMR vs TDEE: What's the Difference and Which Number Should You Use?
The difference between the two numbers everyone confuses, how each is calculated, and which one to use for weight loss, maintenance, or muscle gain.
Maintenance Calories Explained: How to Find and Use Yours
How to find your true maintenance calories, verify the estimate against your weight trend, and use it as the base for any goal.