Fitness & Health Tools

Our calculators use standardized, scientifically-accepted formulas (like Mifflin-St Jeor for calories and the US Navy method for body fat) to provide reliable estimates. They are excellent tools for setting informed goals and tracking trends. However, they are not substitutes for professional medical advice, diagnosis, or treatment. For personalized plans, please consult a healthcare provider or registered dietitian.

Protein is essential for muscle repair and growth, but it's not the only factor. To build muscle effectively you need:

• A Calorie Surplus: Consume slightly more calories than you burn.
• Progressive Strength Training: Challenge your muscles consistently.
• Balanced Nutrition: Carbohydrates fuel your workouts, and fats support hormone function. Don't neglect them[citation:2].
• Adequate Protein Timing: Consuming 15-25g of protein with some carbs within 2 hours after a workout can aid recovery[citation:2].

Timing your nutrition can improve performance and recovery:

• 2-3 Hours Before: Eat a balanced meal with carbs and protein for sustained energy.
• 30-60 Minutes Before: A small snack rich in easily-digested carbs (e.g., a banana) can be helpful.
• During: For workouts under an hour, water is sufficient. For longer sessions, consider a carb-electrolyte drink.
• Within 2 Hours After: This is a crucial window. Have a meal or snack combining protein (for repair) and carbs (to replenish energy stores)[citation:2][citation:7].

Yes. We prioritize linking to reputable and safe sources:

• Official Health Portals: Like the Saudi Ministry of Health guide for authoritative nutritional information[citation:2].
• Established Platforms & Creators: Such as well-known YouTube fitness channels with large, trusted communities[citation:10].
• Reputable Template Providers: Like ClickUp and Venngage, which are legitimate business platforms[citation:9][citation:4].

We recommend you always have updated antivirus software and practice general internet safety when visiting any external site.