Shakeel Muzaffar

Learn how to track your menstrual cycle step by step: mark day 1, count your cycle length, log symptoms and BBT, and know when to see a healthcare provider.

How much weight should you gain in pregnancy? It depends mostly on your pre-pregnancy BMI, roughly 25 to 35 lb at a healthy weight. See the ranges here.

Pregnancy by trimester explained: the first trimester is weeks 1 to 13, the second is weeks 14 to 27, and the third is weeks 28 to 40. See each stage.

Your fertile window is about 6 days each cycle: the 5 days before ovulation plus ovulation day. Learn when ovulation happens and how to track the signs.

How is a due date calculated? The standard estimate is 40 weeks, or 280 days, from the first day of your last menstrual period using Naegele’s rule.

BMR vs TDEE explained simply: BMR is the calories you burn at rest, TDEE is that plus daily movement and exercise. See how they differ and which to eat around.

Learn how to read a nutrition label step by step: start with serving size, check calories, use percent DV, and balance the nutrients to get less and more of.

How much water should you drink a day? A common guide is about 8 cups, but total needs run near 2.7 liters for women and 3.7 for men. See what changes it.

The best macros for building muscle pair a slight calorie surplus with 1.6 to 2.2 g/kg protein and plenty of carbs. See a sample split with grams.

Best macros for weight loss: the calorie deficit matters most, but a higher-protein split near 30 to 40 percent protein helps keep muscle and curb hunger.