Journal

Notes on the numbers

Short, practical reads on what these calculators actually measure — and where they fall short.

01 What BMI actually measures A short history of the formula, what it's good at, and where it breaks down. Read → 02 Maintaining a healthy weight without obsessing over it Practical, boring habits that outperform crash diets over the long run. Read → 03 BMI vs. body fat percentage Two different measurements that often get confused for one another. Read → 04 BMR vs. TDEE: what's the difference? Two numbers that get mixed up constantly, and why the mix-up wrecks calorie targets. Read → 05 How much water should you actually drink a day? The "8 glasses" rule isn't really a rule. Here's what actually sets your hydration target. Read → 06 Why your weight fluctuates day to day A 1-2 kg overnight swing isn't fat. Here's what's really moving the scale. Read → 07 Calorie deficit for weight loss: the honest math Why "3,500 kcal = 1 lb" is only a rough guide, and what actually shifts the number. Read → 08 Gaining weight healthily as an adult — the real numbers Underweight gets a fraction of the attention weight loss does. A sane, muscle-first approach to putting on weight. Read → 09 Underweight BMI: what it actually means, and what to do next A low BMI reading raises different questions than a high one. How to read it properly. Read → 10 Why India's weight numbers are moving in two directions at once Rising obesity and persistent underweight rates, side by side — what the 2026 data actually shows. Read →