· 3 min read
How Much Water Should You Drink a Day?
How much water you really need depends on your body weight, activity and climate — not a fixed "8 glasses". Here is how to estimate your daily target.
Articles by Sofia Nunes
Health & wellness writer · View profile
· 2 min read
What Is a Healthy BMI?
BMI groups weight into ranges relative to height. Here's what counts as healthy, how to calculate it, and the limits of the number.
· 3 min read
How Many Calories Should You Eat to Lose Weight?
Weight loss comes down to a calorie deficit. Here's how to estimate your maintenance calories, set a safe deficit, and turn it into a daily target.
· 3 min read
What Is Your Ideal Weight?
There's no single ideal weight — it's a healthy range. Here's what the common formulas say, what they miss, and better ways to judge a healthy weight.
· 3 min read
How to Calculate Your Due Date
Naegele's rule adds 280 days to your last period — or subtract three months and add seven days. Here's how it works and why it's only an estimate.
· 3 min read
How Much Sleep Do You Need?
Adults need 7–9 hours, and sleep runs in ~90-minute cycles. Here's how much by age, how to time your bedtime, and why quality counts too.
· 2 min read
What Are Macros (and How Do You Count Them)?
Macros are the protein, carbs and fat in your food. Here's what each does, how many calories they hold, and how to set your daily split.
· 2 min read
Ovulation and Your Fertile Window
Ovulation is usually 14 days before your next period, and the fertile window spans about six days. Here's how it works and how to estimate yours.
· 2 min read
BMR vs TDEE: What's the Difference?
BMR is what you burn at rest; TDEE is what you burn in a whole day. Here's how they relate, how the activity multiplier works, and which to use.
· 2 min read
How Much Protein Do You Need a Day?
Protein needs depend on your weight and activity, not a single number. Here's the baseline, how much more active people need, and how to spread it.
· 2 min read
How Many Calories Do You Burn a Day?
Most adults burn 1,600–2,400 a day, mostly just staying alive. Here's the three parts of daily burn, typical totals, and how to estimate yours.
· 3 min read
What Is Your Maximum Heart Rate?
A quick estimate is 220 minus your age, but it varies widely. Here's what max heart rate means, why it's only a guide, and how to use it for training.
· 2 min read
What Is a Good Body Fat Percentage?
Body fat percentage is a better health signal than weight alone. Here are the healthy ranges by sex, how it's measured, and how to use it wisely.
· 2 min read
Pregnancy: Weeks to Months
Pregnancy is counted in weeks, but months aren't exactly four weeks. Here's why it's 40 weeks, how weeks map to months and trimesters, and a quick reference.