FitIQ Hub
Science-backed articles on nutrition, training, and body metrics. Plus free tools to track your progress.
Read Latest ArticlesMuscle isn’t built during workouts — it’s built during recovery. Sleep, protein intake, and rest days play a bigger role in muscle growth than training volume alone.
Stop repeating the same mistakes. Learn how to conduct an honest year-end review, identify what worked, and set smarter goals backed by real data.
Read Article →Proper hydration boosts metabolism, reduces appetite, and improves workout performance. Learn exactly how much water you should drink based on your activity level.
Read Article →Discover the exact protein amounts for cutting and bulking, with science-backed strategies to preserve muscle while losing fat or building lean mass.
Read Article →Master the highest intensity training zone. Learn when to use Zone 5 workouts, how to recover properly, and avoid the mistakes that sabotage progress.
Read Article →Threshold work is where champions are made. Learn how Zone 4 training builds speed, power, and mental toughness—without burning out.
Read Article →Most people train too hard, too often. Learn why low-intensity Zone 3 cardio is the foundation of elite endurance—and how to do it right.
Read Article →Use these calculators alongside our articles to understand your body better.
Calculate your ideal body weight using multiple scientific formulas. Compare results and find your personalized healthy weight range.
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Reflect on your 2024 fitness journey and set powerful goals for 2025. Track weight, body fat, strength gains, and celebrate every milestone.
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Plan your weight loss journey with personalized calorie targets, realistic timelines, and sustainable deficit recommendations.
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Discover your maximum heart rate and personalized training zones. Optimize your cardio workouts with zone-based training science.
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Quick calculation of your Body Mass Index. See how you compare to healthy ranges.
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Estimate your body composition using proven calculation methods. More accurate than BMI alone.
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Calculate your daily calorie burn. Essential for any nutrition or fitness plan.
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Calculate your daily protein requirements based on your goals. Essential for muscle building and weight loss.
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Calculate your daily water needs based on activity level and environment. Stay properly hydrated for optimal performance.
Use Calculator →FitIQ Hub is a health and fitness blog built for people who want science-backed insights, not marketing hype. Every article is researched. Every tool is accurate. No fluff. No subscriptions. No tracking. Just real information to help you make smarter decisions about your health.
All content backed by research and real fitness expertise.
Accurate calculators to support your fitness journey. No signups required.
All calculations happen in your browser. Zero data collection or tracking.
Every article gives you real, practical steps you can implement today.