Fitness FAQ

Body Mass Index (BMI) is weight ÷ height², classified against WHO's general-population categories. It's a useful quick screen, but doesn't distinguish muscle from fat — a very muscular person can show a higher BMI without being overweight. Use the Body Fat Estimator on this site for a composition-aware alternative.

General guidance only: build up gradually, mix easy runs with occasional faster efforts, and avoid large week-to-week jumps in distance or pace. Use the Army Physical Fitness Planner on this site for a rough, self-paced weekly plan — it's a planning tool, not an official standard.

Recovery (sleep, rest days, stretching) is when your body adapts to training — skipping it consistently raises injury and burnout risk. The Daily Fitness Checklist on this site includes Recovery and Sleep as daily items to help you track this alongside training.

A commonly-cited general guideline is around 35 mL per kg of body weight per day, more in hot weather or with higher activity. Use the Hydration Calculator on this site for a personalised estimate — general guidance only, not medical advice.

A commonly-cited general guideline is a moderate calorie deficit (around 500 kcal/day below maintenance, roughly 0.5 kg/week) combined with adequate protein and regular activity — the Daily Calorie Requirement Calculator on this site estimates this for you. This is general education, not medical or nutrition advice.

General guidance only: progress gradually, prioritise good form over heavier load, and allow muscle groups time to recover between sessions. The Daily Fitness Checklist includes Strength as a daily item to help build consistency.

Adequate calories and protein support training recovery and performance — the Daily Calorie Requirement Calculator on this site estimates your general calorie needs. This is general education, not personalised nutrition advice; consult a qualified nutritionist for that.

A warm-up gradually raises heart rate and prepares muscles and joints for harder effort, which is commonly cited as reducing injury risk during subsequent training. The Daily Fitness Checklist includes Warm-up as a daily item.

This varies by individual, but consistent, adequate sleep is commonly cited as important for physical recovery and performance. This site does not calculate a personalised sleep target — the Daily Fitness Checklist includes Sleep as a daily item to help you track it.