Prefer to jump straight to the numbers? Try the BMI, body-fat, waist and waist-to-hip calculators — each one links back to the articles that explain your result.
Articles
The reading behind the calculators. Clear, science-backed guides to what your body numbers actually mean — written by a movement scientist (MSc), kind on the surface and accurate underneath.
Start here — the essentials
Why Your BMI Says Little About Your Health
A useful little number with a wildly oversold reputation — the muscle problem, and what to measure instead.
How to Measure Body Fat: The Methods, Ranked
Bathroom scales, calipers, DEXA and tape measures — ranked, with the healthy ranges that matter.
Why Belly Fat Is the Fat That Matters
Visceral fat drives inflammation, heart disease and even chronic pain. Where you carry weight beats how much.
Obese? Build Strength Before You Diet
A kinder, more effective place to start than the scale — train for health first.
Weight Loss vs. Body Composition
The scale can't tell fat from muscle from water. What to track instead.
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Weight Loss: What Works and What Doesn't
The unglamorous things that work — and the fat burners, belts and crash diets that don't.
Weight-Loss Myths, Busted
Spot reduction, the 20-minute switch, cardio supremacy and more — debunked, kindly.
Sleep, Stress and Belly Fat
The overlooked driver of belly fat isn't your diet — it's your sleep and your stress.
How to Lose Visceral Fat
The dangerous belly fat is also the responsive kind. Here's what actually shifts it.
Your Metabolism and Your Weight
Most of the energy you burn happens at rest. The lever that actually moves it.
How to Lower Your BMI — Without Crash Dieting
Sleep, food and movement that nudge a genuinely high BMI down — but first, is it even fat?
How to Improve Your Body Composition
Lose fat, keep muscle. Why resistance training is the lever the scale can't see.
What Is a Healthy Body Fat Percentage?
The ranges for men and women, and two identical-weight men with very different health.
Does Muscle Weigh More Than Fat?
It's denser — but by about 18%, not the wild figure people quote. And why the scale stalls.
What Is a Healthy Waist Size?
The thresholds for men and women, and why your waist beats the scale.
Cardio vs Strength for Fat Loss
Which wins? The honest answer, and why the best programme uses both.
Can You Be "Fat but Fit"?
Fitness genuinely lowers your risk — but it doesn't cancel it out.
"Skinny Fat": Normal Weight, Too Much Fat
A "healthy" BMI can hide too much fat and too little muscle. Three worked examples.
Spot Reduction: Can You Target Belly Fat?
Why crunches don't burn belly fat — and the two things that actually shrink a waist.