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Corrections Log

Every factual correction, clarification, retraction, or verification pass on aifithub.io content is logged here, dated, and linked from the affected page.

Policy

When a factual error is found in a tool, methodology page, or article, the content is corrected inline and the "Last updated" timestamp is bumped. Material corrections are flagged at the top of the affected page and logged here. Corrections are never silently edited. History is preserved.

  • Corrected

    A factual error was fixed.

  • Clarified

    Wording sharpened to prevent misreading (no factual change).

  • Retracted

    The claim or page was removed because it could not be substantiated.

  • Verified

    A formal audit pass found no error. Logged for transparency.

Log

  • corrected
    Polarized vs Threshold Training: 2026 Evidence Review

    The page description dated the Filipas runner trial to 2021 while the article and its reference list give 2022. The trial was published online in November 2021 and appeared in Scandinavian Journal of Medicine & Science in Sports 32(3) in March 2022; every mention now says 2022.

  • clarified
    Race Time Predictor

    The method notes cited Riegel's formula to a 1977 Runner's World article while the FAQ cited his 1981 paper. They now cite "Athletic records and human endurance", American Scientist 69(3), 1981, as the formula's published source, and note that an earlier form appeared in his "Time Predicting" article in Runner's World, August 1977.

  • clarified
    Best Workout and Training Apps 2026

    Strong PRO's $4.99 a month and $29.99 a year were cited to Strong's help article, which gives no prices (prices are set in the app stores), and the Zwift and Wahoo SYSTM prices were cited to TrainerRoad's pricing page. The figures were right; they now cite Strong's US App Store listing and Zwift's and Wahoo's own pages. The same Strong citation is fixed on Hevy vs Strong vs Fitbod.

  • corrected
    RENPHO vs eufy Smart Scale 2026: Best Budget Body-Fat Scale

    Gave the eufy Smart Scale P3 as $99.99, citing Tom's Guide's review; the review prices it at $89 from Amazon and notes it no longer appears on eufy's US site. The price is corrected throughout, and the comparison now states the RENPHO Elis 1 at $24.99.

  • corrected
    Best Macro Tracking Apps 2026: MacroFactor vs Cronometer vs MyFitnessPal

    The $79.99 a year MyFitnessPal Premium price was cited to MyFitnessPal's own subscription page, which shows local web prices instead ($49.99 a year in its US-dollar price data, €49.99 in the EU). The price is now cited to the US App Store's in-app purchases ($19.99 a month, $79.99 a year), the barcode claims to the subscription page's feature list, and an uncited $99.99 Premium+ figure is removed.

  • corrected
    Muscle Gain Potential Calculator

    FAQ: said 1 cm of wrist moves the predicted maximum lean mass by 2-3 kg. In this calculator it moves it by about 0.9 kg (and 1 cm of ankle by about 1 kg) for a 178 cm man. The Lyle McDonald gain rates are now labelled a coaching rule of thumb rather than a model that "aligns closely" with Casey Butt's ceiling model, and the 3-8% per decade muscle loss now starts at age 30 as in its source (Volpi et al. 2004), not at 60.

  • corrected
    Zone 2 Heart Rate Calculator

    How-to guide: Karvonen is no longer called "the most individualized formula" (it uses resting as well as maximum heart rate); removed the unsourced claim that "most recreational athletes train too hard".

  • corrected
    Water Intake Calculator

    How-to guide: the exercise drinking schedule (400-600 ml two hours before, 150-250 ml every 15-20 minutes) had no source and fixed volumes the ACSM no longer recommends. It now follows the ACSM position stand (Sawka et al. 2007): about 5-7 ml/kg at least 4 hours before, drink to keep weight loss under about 2% during, 1.5 L per kg lost after. The coffee claim cites Killer et al. (2014), four cups a day, instead of an unsourced "under 4-5 cups"; the food share now matches the FAQ (20-30% of total water, IOM 2004); clear urine is no longer called "overhydrated".

  • corrected
    Waist-to-Hip Ratio Calculator

    How-to guide: "WHR is a stronger cardiovascular risk predictor than BMI" was stated without its limits. It now cites INTERHEART (WHR more strongly related to heart attack than BMI; Yusuf et al. 2005) and the Emerging Risk Factors Collaboration (2011), which found neither adds much once blood pressure, diabetes and lipids are known. The spot-reduction claim now cites a randomized trial (Vispute et al. 2011).

  • corrected
    VO2 Max Estimator

    How-to guide: replaced "8-12 weeks of intervals improves VO2 max by 5-15%" and "a 2-4 point increase over 12 weeks represents strong development" (both unsourced) with measured results: HERITAGE (about 400 ml/min on average after 20 weeks, from almost nothing to more than 1 L/min; Bouchard et al. 1999) and a meta-analysis (interval training +5.5 ml/kg/min, continuous +4.9; Milanović et al. 2015). The claim that a higher VO2 max "improves speed at all distances" now notes the other two determinants, lactate threshold and efficiency (Joyner and Coyle 2008).

  • corrected
    TDEE Calculator

    How-to guide: said adding body fat % "usually narrows" the range across formulas. It adds Katch-McArdle to the comparison, so the range can only stay the same or widen. Also removed an unsourced claim that "most people overestimate by one tier".

  • corrected
    Sleep Debt Calculator

    The recovery figure is ceil(total debt), the nights needed at about one extra hour a night, but the page labelled it "Est. recovery" and the guide and FAQ suggested a week or two. It is now labelled "Nights to repay at +1 hr", and both cite Kitamura et al. (2016): one hour of habitual sleep debt took four days of extended sleep to recover, so the figure is a minimum. Also removed: an unsourced "above 5 hours of debt starts meaningfully impairing" threshold (the bands are the calculator's own), an unsourced 8-10 hour athlete recommendation and the claim that needing an alarm means "your body isn't completing sleep cycles". The Mah et al. (2011) results are now quoted as measured (sprint 16.2 to 15.5 s, free throws +9%).

  • corrected
    RPE to Percentage Converter

    How-to guide: the RTS chart is no longer called "validated"; warm-up and working-set RPE targets are now described as coaching practice on the Zourdos et al. (2016) scale rather than attributed to that paper; "research consistently shows" training at RPE 10 raises injury risk is replaced by what the meta-analysis found (no significant strength or hypertrophy difference between training to failure and stopping short; Grgic et al. 2022); and the unsourced "within 0.5 points after 4-8 weeks" accuracy claim is removed.

  • corrected
    Protein Intake Calculator

    How-to guide: the food list said Greek yogurt has 17 g of protein per cup; 17 g is a 170 g pot, and a cup has about 24 g. The list now gives USDA FoodData Central values per 100 g (Greek yogurt about 10 g, 2% cottage cheese about 10 g, roasted chicken breast about 31 g). The claim that 3-4 meals of 30-40 g "maximize" muscle protein synthesis over fewer servings is replaced by the ISSN position stand's actual guidance (about 0.25 g/kg, 20-40 g, every 3-4 hours; Jäger et al. 2017).

  • corrected
    Macro Cycling Calculator

    How-to guide: replaced "intentional and evidence-based" with the reason protein stays constant (muscle protein synthesis stays raised for a day or more after resistance training), and stopped claiming the day-to-day split "optimizes for performance and recovery".

  • corrected
    Intermittent Fasting Window Planner

    How-to guide: removed two unsourced claims, that hunger adapts to a new schedule "within 7-14 days" as ghrelin resets, and that milk or cream above 20 calories "partially breaks a strict fast". The steps now say what is known: water, black coffee and plain tea add essentially no calories, and how much a small amount of milk matters depends on why you fast.

  • corrected
    Hybrid Training Planner

    How-to guide: "most runners benefit from 70-80% easy running" now cites what Seiler's studies found (trained endurance athletes did about 80% of sessions at low intensity) instead of stating an unsourced rule.

  • corrected
    Cycling Power & FTP Zone Calculator

    How-to guide: removed the claims that long Zone 2 rides are "the single most effective" base-building stimulus and that 20-minute threshold intervals build "the most fitness per unit of training stress"; neither was sourced. The steps now describe what each zone is used for.

  • corrected
    Workout Volume Calculator

    The FAQ gave 10-20 weekly sets without a source and said set count predicts hypertrophy better while volume load tracks strength; it now cites Schoenfeld, Ogborn and Krieger's 2017 meta-analysis for the 10-set threshold and describes the two measures without the unsupported comparison.

  • corrected
    Water Intake Calculator

    The FAQ said food adds roughly another fifth on top of what you drink; the reference the tool uses (US Institute of Medicine, 2004) puts food at about 20 to 30 percent of total water intake.

  • corrected
    Flexibility Score Calculator

    The FAQ promised measurable gains within 4-8 weeks of daily stretching and said dynamic warm-ups and static cool-downs work best together, without a source; it now says only that regular stretching improves range of motion within weeks and that consistency matters most.

  • corrected
    Race Time Predictor

    The FAQ dated Riegel's model to 1977; the source the rest of the site cites is his 1981 American Scientist paper.

  • corrected
    Cycling Power & FTP Zone Calculator

    The FAQ listed W/kg bands by rider level (including Cat 3 at about 4.5 W/kg), alternative 20-minute corrections of 90-92% and 96-97%, and FTP gains of 10-15% after three months, none with a source; they are replaced with a pointer to Allen and Coggan's power-profile tables and advice to retest when zones stop matching effort.

  • corrected
    BMR Calculator

    The FAQ said BMR accounts for 60-75% of daily calorie burn without a source; the National Academies 2023 energy reference puts basal and resting metabolism at 60 to 70 percent of total expenditure. The muscle and fat burn rates (about 6 and 2 kcal per pound a day) are now attributed to the tissue values used in resting-energy models.

  • corrected
    Smolov / Sheiko / Texas Method Cycles

    The working-set summary printed percentages of 1RM unrounded when a week adds a fixed weight (for example 4×9 @ 76.66666666666667% at a 150 kg 1RM); they are now rounded to one decimal. The loads in kilograms were already correct.

  • corrected
    Female Athlete Physiology: Where Formulas Fail

    Merged into Female Athlete Formula Suite on 2026-10-21.

    The VO2 max section opened with an unsourced claim that prediction equations were largely fit on male data, under the heading "the Heil correction". The field equations it discusses were fit on mixed samples with sex as a predictor (Kline 1987's Rockport walk used 165 men and 178 women), so the section now says that, cites Kline, and is headed "use an equation with a sex term".

  • corrected
    Detraining Decay Estimator

    The estimator predicted far larger losses than the studies it cited: a first-year lifter lost about 23% of their 1RM over 12 weeks off and 40% over 31, where newly trained adults in Lemmer 2000 lost about 2% and 8%, and losses started in week one although trained men lost no significant strength over 2 weeks off (Hortobágyi 1993, Hwang 2017). The model now keeps strength flat for 2 weeks and then loses 1.3% a week of the gap above a 75-84% floor, which reproduces Lemmer's figures; the floors for experienced lifters are stated as a judgement.

  • corrected
    Detraining Decay Formula

    Merged into Detraining Decay Estimator on 2026-10-21.

    Rewritten for the recalibrated estimator: a 2-week grace period, one 1.3% weekly rate fitted to Lemmer 2000 and floors of 75-84% of peak, replacing bands that predicted several times the losses measured. The worked example now gives 198.1 kg after 6 weeks off (-1.0%), not 191.5 kg, and the page cites Lemmer, Hortobágyi, Hwang and Bickel.

  • corrected
    Sleep Debt Calculator

    The FAQ credited Dattilo 2011, a hypothesis paper, with showing a 70% fall in growth hormone, gave invented percentages for lost strength, endurance and coordination and a nap 'worth 30-40%' of night sleep, and cited Milewski 2014 for injury risk under 7 hours (the threshold was 8). Those answers now rest on Leproult 1997, Nedeltcheva 2010, Fullagar 2015, Milewski 2014 and Mah 2011; the Depner 2019 answer now reports what was measured (insulin sensitivity).

  • corrected
    Macro Cycling Calculator

    An FAQ claimed carb cycling gives '3-5% better fat loss in lean athletes' and cited a 2017 Schoenfeld meta-analysis for it; neither exists. It also said rest-day fat improves insulin sensitivity. The answers now say that at equal weekly intake there is little evidence cycling beats a fixed target, citing Schoenfeld 2013 on timing.

  • corrected
    Hybrid Training Planner

    An FAQ attributed a 24-hour separation finding to Wilson 2012, whose meta-analysis does not test session spacing, and gave unsourced overtraining thresholds and deload frequencies; the answers now match the separation evidence already on the page and Meeusen 2013.

  • corrected
    Muscle Gain Potential Calculator

    Removed claims that the Casey Butt model correlates strongly with the Kouri FFMI study, that most men reach 85-90% of their potential in 7-10 years, and that Bhasin 2001, a testosterone dose study in young men, links ageing to slower hypertrophy.

  • corrected
    FFMI Calculator

    The FAQ said the highest natural FFMI in Kouri 1995 was 25.4; non-users extended to a limit of 25.0, and 25.4 was the mean of 20 pre-steroid-era Mr. America winners. An unsourced claim linking FFMI below 16 to all-cause mortality was removed.

  • corrected
    BMI Calculator

    An FAQ said the overweight range carries minimal extra mortality risk in most studies; in the largest individual-data meta-analysis, risk among healthy never-smokers was lowest at BMI 20-25 and about 7% higher at 25-27.5 (Di Angelantonio 2016).

  • corrected
    Calorie Deficit Calculator

    Replaced an unsourced 'metabolism slows 5-15%' and a 25%-of-TDEE deficit cap with Müller 2015, Helms 2014 and Garthe 2011, and the claim that diet breaks reverse metabolic adaptation with what the MATADOR trial found (Byrne 2018).

  • corrected
    Body Fat Percentage Calculator

    A step gave 'healthy ranges' that contradicted the page's own ACE chart, and said measuring the waist lower would underestimate body fat; a larger circumference raises the Navy estimate. Both corrected.

  • corrected
    Creatine Intake Calculator

    Replaced unsourced effect sizes (3-8% strength, 1-2% sprint) with Rawson & Volek 2003 (strength up 20% with creatine against 12% with placebo) and removed a claim that the water creatine draws into muscle may raise protein synthesis.

  • corrected
    Workout Volume Calculator

    A step said training a muscle 2-3 times a week outperforms once a week at equal volume; Schoenfeld 2019 found similar growth. Unsourced set ranges by training level were removed.

  • corrected
    Body Recomposition Planner

    An FAQ cited a 2016 meta-analysis for twice-weekly training outperforming once a week; the volume-equated 2019 analysis found no difference, and the answer now says so.

  • corrected
    Sweat Rate Calculator

    An FAQ said high sweat rates risk hyponatremia through sodium loss; the main cause is drinking more than you lose (Hew-Butler 2017).

  • corrected
    Ideal Weight Calculator

    Replaced a boilerplate FAQ set (two units questions, two medical-advice questions, a one-line formula answer) with answers about the four formulas, and removed unsupported claims that lifters 'function optimally 10-20 lbs above' them and that a BMI of 21-24 is the most useful target.

  • corrected
    Running Pace Calculator

    Replaced a boilerplate FAQ set and corrected a step that put easy pace 60-90 seconds per mile slower than 5K pace (Daniels' tables put it well over a minute slower for most runners) and called race-pace training the most common cause of overtraining.

  • corrected
    Heart Rate Zone Calculator

    Replaced duplicated boilerplate FAQs and removed claims that Zone 2 work reduces injury risk and that more than 20% hard training raises it; intensity distribution now cites Seiler 2010.

  • corrected
    Macro Calculator

    Replaced a boilerplate FAQ set and removed two invented figures: concentrating 50-60% of carbohydrate around training, and that hitting protein delivers '80% of the benefit' of full tracking.

  • corrected
    Food to Exercise Converter

    A croissant was said to equal a 45-minute jog; at about 400 kcal it is roughly 40 minutes at 5 mph for a 160 lb person. An unsourced ±20-30% error band was removed.

  • corrected
    Flexibility Score Calculator

    Removed claims that a low sit-and-reach score is a significant risk factor for back pain and that 2-3 weeks off undoes 4 weeks of gains.

  • corrected
    RPE to Percentage Converter

    Removed claims that training to failure significantly raises injury risk, that most programs keep 70-80% of volume at RPE 7-8, and a timeline for RPE accuracy; rating accuracy now cites Zourdos 2016.

  • corrected
    Sleep Calculator

    A step said screen light delays melatonin by 30-60 minutes; it now reports Chang 2015's comparison of an e-reader with a printed book. Duplicate medical and units questions were removed.

  • corrected
    5K Training Checklist

    Merged into How to Train for a 5k on 2026-10-21.

    The checklist presented a 10%-a-week cap as injury protection (Buist 2008 found it did not reduce injuries in novice runners), gave unsourced water (64-80 oz) and macro-percentage targets, said post-run stretching reduces soreness (about 1 point on a 100-point scale in Herbert 2011) and that a warm-up reduces injury risk at the start line. Nutrition now follows Thomas 2016. A Runner's World citation that now redirects to an unrelated article was removed.

  • corrected
    Body Recomposition Checklist

    Merged into Body Recomposition Planner on 2026-10-21.

    Protein was given as 0.8-1.2 g per pound of lean mass, unlike the guide's 1.6-2.2 g/kg of body weight (Morton 2018); shorter rest was listed as progressive overload; an unsourced fat minimum and claims that timing carbohydrate directs nutrients to muscle and that cortisol from stress breaks down muscle were replaced with Helms 2014, Schoenfeld 2013 and Stults-Kolehmainen 2014. Two citation titles were wrong (Kerksick's position stand is not 'revisited'; Pesta & Samuel's review was misnamed).

  • corrected
    Bulking Phase Checklist

    Merged into How to Calculate Macros for Bulking: A Complete Guide on 2026-10-21.

    The surplus and gain targets now come from Iraki 2019 (10-20% surplus, 0.25-0.5% of body weight a week for novices and intermediates). Removed claims that weight gain indicates lean mass, that refeed days in a surplus boost leptin and reduce diet fatigue, and fixed nutrient-timing percentages; training frequency follows Schoenfeld 2019. The 3.7 and 2.7 litre figures are total water including food, not drinking water.

  • corrected
    Cutting Phase Checklist

    Merged into Calorie Deficit Calculator on 2026-10-21.

    Removed an unsourced 3-4 litre water target, advice to train at 80-90% of pre-cut working weights, a 'weigh once weekly and average over 7 days' contradiction, a claim that a multivitamin and omega-3 are essential, and the claim that refeed days boost leptin and mitigate metabolic adaptation (now Byrne 2018 on diet breaks). Sleep now cites Nedeltcheva 2010. Halton & Hu's journal was listed as 'PubMed'.

  • corrected
    Deload Week Checklist

    Merged into How to Plan a Deload Week on 2026-10-21.

    Fixed volume and load cuts of 40-60%, a 5 bpm resting-heart-rate threshold and a return 'increasing loads by 5-10% from your pre-deload peak' had no source; the page now follows Rogerson 2024's survey of 246 competitive lifters and Coleman 2024. A cited JSCR article, 'Periodization: The Art and Science of Planning Training', could not be found and was replaced.

  • corrected
    Intermittent Fasting Start Checklist

    Merged into Intermittent Fasting Window Planner on 2026-10-21.

    Removed an unsourced 2-3 litre water target, made the first protocol consistent with the page's own tip (start at 12 hours, not 16:8), and replaced 0.7-1.0 g of protein per pound of lean mass with 1.6-2.2 g/kg of body weight (Morton 2018). The introduction now cites Liu 2022: time-restricted eating plus calorie restriction lost no more weight than calorie restriction alone.

  • corrected
    Gym Beginner Checklist

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The meta description ended mid-word ('for eff.'). The checklist said a cool-down reduces soreness (Van Hooren 2018: it does not reliably), listed shorter rest as progressive overload, and gave an unsourced deload rule; tempo, overload and deload advice now cite Schoenfeld 2015, Plotkin 2022 and Rogerson 2024. A citation labelled as an NSCA position stand is the 2009 ACSM stand and is now cited as such.

  • corrected
    Home Gym Setup Checklist

    Merged into Home Gym Statistics: Adoption, Outcomes, & Equipment on 2026-10-21.

    Removed an unsourced lighting figure (150-200 lumens per square foot) and the claim that a mirror prevents injuries. The only citation, an ACE blog post, now redirects to the blog index and was replaced with the US Physical Activity Guidelines and the ACSM progression stand.

  • corrected
    Daily Hydration Checklist

    Merged into Water Intake Calculator on 2026-10-21.

    Replaced a 0.5-1 ounce per pound target, fixed per-30-minute and per-flight-hour amounts, a 20-30% heat surcharge and 'kickstart your metabolism' with the US adequate intakes and a measured sweat rate (Sawka 2007). Corrected the claim that thirst means you are already dehydrated (Hew-Butler 2017) and the advice to drink extra water for every caffeinated drink (Killer 2014). The Institute of Medicine citation linked to the wrong NCBI Bookshelf entry.

  • corrected
    Injury Prevention Checklist

    Merged into Mobility & Injury Statistics: Risk Factors and Outcomes on 2026-10-21.

    Removed claims that incorrect form is a primary cause of injury, that a cool-down removes lactic acid, and that hydration prevents cramps; the 10% rule (Buist 2008), a 10 bpm heart-rate threshold and a 3:1 carbohydrate-to-protein window were corrected. The citation titled 'ACSM Expert Consensus Statement: Injury Prevention and Exercise Performance' is the cold-weather statement (Castellani 2021) and an NSCA link could not be reached; both were replaced with Lauersen 2014.

  • corrected
    Marathon Training Checklist: 16–20 Weeks to Race Day

    Merged into Marathon Pace + Elevation Calculator on 2026-10-21.

    Replaced a 70/15/15 macro split, a fixed 16-20 oz an hour and a 3:1 carbohydrate-to-protein window with Thomas 2016, Sawka 2007 and Kerksick 2017; the taper now keeps intensity, as Bosquet 2007 found best (the page said to reduce it). Removed the claim that daily stretching reduces soreness. The page cited only a Runner's World plan index; it now cites the research behind its numbers.

  • corrected
    Weekly Meal Prep Checklist

    Freezing advice now follows USDA guidance (frozen food stays safe indefinitely; quality is best within a few months), and an introduction sentence damaged by the May 2026 wording codemod was rewritten.

  • corrected
    Daily Mobility Routine Checklist

    Merged into Flexibility Score Calculator on 2026-10-21.

    Removed claims that hip circles lubricate the joint and that daily mobility work prevents injuries. An ACE citation now redirects to the blog index and was replaced with Behm 2016 and the 2011 ACSM position stand.

  • corrected
    Post-Workout Recovery Checklist

    Merged into Recovery — Sleep, Heart Rate & Training Volume on 2026-10-21.

    Corrected claims that foam rolling breaks up adhesions, that a cool-down removes metabolic waste and that contrast baths work through lymphatic drainage (Wiewelhove 2019, Van Hooren 2018, Dupuy 2018), and replaced a fixed 30-60 minute carbohydrate window with the ISSN's guidance for short recoveries. A 5-10 bpm heart-rate threshold and a cortisol-breaks-down-muscle claim were replaced with Meeusen 2013 and Stults-Kolehmainen 2014.

  • corrected
    Powerlifting Meet Day Checklist

    Merged into How to Structure a Powerlifting Meet Day on 2026-10-21.

    Openers were described as weights you could triple on a bad day at 80-85% of 1RM; a 3-rep max is about 91% of a 1-rep max, so openers usually land around 88-92%. Breakfast timing now distinguishes same-day and day-before weigh-ins, and a cool-down is no longer said to reduce soreness. A cited JSCR article, 'Powerlifting and Strength Training' (2012), could not be found and was replaced with the IPF technical rules.

  • corrected
    Pre-Workout Nutrition Checklist

    Merged into Nutrition Calculators — Protein & Macros on 2026-10-21.

    Creatine loading was given as 5 g a day for 5-7 days; loading is about 20 g a day (0.3 g/kg), or 3-5 g a day without loading (Kreider 2017). Removed an unsourced 3-4 litre water target and the claim that electrolytes prevent cramping; the 2009 ADA/DC/ACSM statement was replaced by its 2016 successor (Thomas 2016).

  • corrected
    Running Gear Checklist

    Merged into Cardio & Endurance — VO2 Max & Heart Rate on 2026-10-21.

    Foam rollers and compression garments are now described with the size of their effect on soreness (Wiewelhove 2019, Dupuy 2018) rather than as recovery aids, and an introduction sentence left lowercase by the May 2026 wording codemod was rewritten.

  • corrected
    Strength Training Program Checklist

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    Recommended 60-90 second rests for hypertrophy, which Schoenfeld 2016 contradicts (3-minute rests built more muscle in trained men), and listed shorter rest as progressive overload. An unsourced 3-4 litre water target and a cool-down said to aid recovery were corrected.

  • corrected
    Supplement Stack Checklist

    Merged into Supplement Industry Statistics: Use, Efficacy, & Safety on 2026-10-21.

    The checklist told readers to prioritise a multivitamin and omega-3 for everyone, to consider energy supplements when energy ratings fall below 7, and to cycle caffeine to keep it working; it now fills confirmed gaps only and cites the ISSN caffeine stand (Guest 2021). The 'What You Need to Know' fact sheet is from the NIH Office of Dietary Supplements, not NCCIH.

  • corrected
    Training Block Setup Checklist

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    Listed shorter rest as a way to apply overload and gave an unsourced 40-60% deload; volume, progression and deload advice now cite Schoenfeld 2017, Plotkin 2022 and Rogerson 2024.

  • corrected
    Pre-Training Warm-Up Checklist

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    Said pre-workout static stretching increases injury risk (Behm 2016 found no clear effect on injuries; long holds cut performance about 4.6%), that joint rotations lubricate joints, that foam rolling works on trigger points and circulation, and that breathing drills improve oxygen delivery. The introduction claimed a warm-up promotes recovery; it now reports Fradkin 2006's mixed injury evidence.

  • corrected
    Weight Loss Checklist

    Paired a 300-500 calorie deficit with 1-2 lb of loss a week (that deficit gives about 0.5-1 lb), now a 0.5-1% weekly target (Helms 2014); water advice now cites Dennis 2010 rather than 'supporting metabolism', and weigh-ins use weekly averages like the rest of the site. The Dietary Guidelines citation was the superseded 2020-2025 edition.

  • corrected
    How to Calculate Macros for Bulking: A Complete Guide

    The weight-gain target of 0.5-1% of body weight a month suits advanced lifters; for novices and intermediates the off-season review now cited recommends 0.25-0.5% a week (Iraki 2019). The steps and FAQ now give both, matching the bulking checklist.

  • corrected
    How to Avoid Overtraining

    Merged into Overtraining Statistics: Symptoms, Recovery, & Prevalence on 2026-10-21.

    The guide gave unsourced thresholds (a 5-10 bpm resting heart rate rise, a 5-10% weekly volume cap, deloads every 4-6 weeks at 40-60% less volume, an 18-20°C bedroom) and said active recovery accelerates waste removal. It now cites Meeusen 2013 on overtraining markers, Buist 2008 (a 10%-a-week cap did not reduce injuries), Rogerson 2024 on deload practice and Leproult 1997 on sleep loss and cortisol; the 60% figure is now described as lifetime non-functional overreaching in elite runners, as Kreher reports it.

  • corrected
    How to Do a Body Recomposition

    Merged into Body Recomposition Planner on 2026-10-21.

    The introduction claimed new trainees can recompose at up to 1-2% of body weight a month, and the protein advice mixed body weight and lean mass (0.7-1.0 g per pound of lean mass beside 1.6-2.2 g/kg of body weight). Unsourced carbohydrate and fat ranges, 'decreasing rest times' as overload, and claims that sleep raises testosterone and suppresses cortisol and ghrelin were replaced with Morton 2018, Helms 2014, Schoenfeld 2016 and Spiegel 2004. One sentence had lost a word in a May 2026 wording codemod.

  • corrected
    How to Break a Calorie Deficit Plateau (5 Fixes)

    The guide cited a 2022 systematic review in the International Journal of Obesity that could not be found, presented 30-50% underreporting as typical (Lichtman 1992 measured 47% in people reporting diet resistance), and attributed leptin, ghrelin and cortisol figures to Spiegel 1999 in the Lancet; they come from Spiegel 2004 and Leproult 1997. A 500-calorie deficit was said to shrink to 350 after 5 kg; that takes about 10 kg. The meta description was cut off mid-word.

  • corrected
    How to Build a Home Workout Routine

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The guide said over 70% of adults worldwide do not meet physical activity recommendations; the 2024 pooled analysis puts it at 31.3% (Strain 2024). Shorter rest periods were listed as a form of progressive overload, which longer-rest trials contradict, and an unsourced 2-3 litre water target was replaced with the US reference intake. A second pass removed claims that a cool-down reduces soreness and speeds recovery (Van Hooren 2018 found it largely does not) and that chest-and-arms training causes severe imbalances and injury.

  • corrected
    How to Build a Strength Program from Scratch

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The mortality citation carried an invented title and pointed to a different article; it is Momma 2022 in the British Journal of Sports Medicine. The guide attributed an RPE 7-8 recommendation to ACSM, whose position stand does not use RPE, recommended 60-90 second rests for hypertrophy against Schoenfeld 2016, said training each muscle 2-3 times a week is optimal against Schoenfeld 2019, and credited compound lifts with a growth-relevant hormonal response (West 2010 found none). A youth-training position statement was replaced as a citation. A second pass removed shorter rest as a form of overload, added ACSM's 2-10% load-increase rule and Plotkin 2022, and cut an exercise count that implied 6-10 exercises per session.

  • corrected
    How to Build Grip Strength

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The guide told readers to lift 120-150% of their deadlift one-rep max off the floor and hold it, which is impossible by definition; heavy holds now start from rack pins. A citation to a journal article titled 'The Effects of Forearm Training on Grip Strength and Performance in Athletes' could not be found and was removed. The grip-mortality link now gives the PURE study's figure (16% higher mortality per 5 kg lower grip strength). A second pass removed a support-grip test at 1.5 times body weight, a claim that slow eccentric wrist curls build more muscle, and a closing sentence that strength keeps rising after its peak.

  • corrected
    How to Calculate Your Ideal Weight

    Merged into Ideal Weight Calculator — Devine, Hamwi & Robinson on 2026-10-21.

    The guide called 18-24% body fat for men and 25-31% for women 'healthy ranges'; these are a commercial chart's average categories. It now uses Gallagher 2000's age- and sex-dependent provisional ranges, notes that body-fat methods disagree by several points (Fogelholm 1997), fixes contradictory waist-measurement instructions, and points a BMI tip at the BMI calculator instead of the ideal-weight tool.

  • corrected
    How to Calculate Macros for Bulking: A Complete Guide

    The introduction cited Morton 2018 as a 2019 Sports Medicine meta-analysis about muscle protein synthesis and said protein beyond 2.2 g/kg 'just adds body fat'; Morton reported fat-free mass gains levelling off at about 1.6 g/kg. The answer gave 400 g of carbohydrate where the guide's own arithmetic gives about 446 g. Unsourced figures (0.5-1.0 kg of muscle a month at best, 60-70% fat from a 500-calorie surplus, a body-fat cut-off for ending a bulk) were removed.

  • corrected
    How to Calculate Macros for Cutting

    Merged into Macro Calculator — Protein, Carbs & Fat Targets on 2026-10-21.

    A citation to a WHO paper on BMI cut-offs for Asian populations was replaced with Helms 2014 on protein needs in a deficit and Garthe 2011 on weight-loss rate. Claims that carb cycling prevents metabolic adaptation and that deficits over 1,000 calories cause muscle loss and hormonal harm had no source and were revised. The meta description, which ended in a stray capital, was rewritten. A second pass replaced a 500-750 calorie deficit justified by the 3,500-calorie rule, and a 1-1.5 lb weekly target, with a loss of 0.5-1% of body weight a week (Helms 2014) and Hall 2011 on why the rule overstates later loss.

  • corrected
    How to Calculate Your One Rep Max

    Merged into One-Rep Max Calculator — Epley, Brzycki & Lombardi on 2026-10-21.

    The introduction said training at 60-85% of 1RM is critical for hypertrophy and strength; muscle growth is similar across loads when sets go to failure (Schoenfeld 2017). The guide gave conflicting accuracy limits (above 8 reps and 2-10 reps); it now cites Reynolds 2006, where 5-rep-max data predicted 1RM best. A ResearchGate citation for a paper that could not be matched was replaced. A second pass removed unsupported claims that direct 1RM tests and isolation-exercise 1RMs carry a high injury risk, and resolved contradictory advice on when beginners may estimate a 1RM.

  • corrected
    How to Calculate Your TDEE for Any Fitness Goal

    Merged into TDEE Calculator: Maintenance Calories Per Day on 2026-10-21.

    The guide said Mifflin-St Jeor predicts resting metabolic rate within 10% for 82% of people; that figure could not be verified and was removed. It also called BMR 'the absolute minimum your body needs', gave BMR as 60-75% of TDEE and metabolic adaptation as 5-15% without sources, and called failing to recalculate the #1 reason weight loss stalls. The adaptation answer now cites Müller 2015 and Fothergill 2016.

  • corrected
    How to Eat for Recovery After Training

    Merged into Nutrition Calculators — Protein & Macros on 2026-10-21.

    The protein dose (0.3-0.5 g/kg) did not match the ISSN position stand the guide cites (20-40 g, or 0.25-0.40 g/kg), and the FAQ described a 30-60 minute 'anabolic window' that a meta-analysis did not support once daily protein was accounted for (Schoenfeld 2013). Two sentences had lost a word in a May 2026 wording codemod. The meta description was rewritten. A second pass replaced a 30-60 minute timing window that contradicted the corrected FAQ, aligned carbohydrate refuelling with the ISSN's 1.2 g/kg an hour for recoveries under 4 hours, cited Ivy 1988 for the glycogen timing effect, and replaced advice to rely on vitamin C and E antioxidants with Paulsen 2014, which found high doses blunted training adaptations. A tip damaged by the May 2026 wording codemod ('weigh yourself side-by-side your workout') was rewritten.

  • corrected
    How to Improve Mobility for Better Lifts

    Merged into Flexibility Score Calculator on 2026-10-21.

    The guide set a 45° hip-rotation target, a foam-rolling hold 'until discomfort drops 50%', claims about trigger points and joint lubrication, and said PNF resolves restrictions static stretching cannot, all without a source. Foam-rolling effects now follow Wiewelhove 2019, stretching follows Behm 2016, and assessment compares sides against age- and sex-specific norms (Soucie 2011). A second pass removed unsupported injury-prevention claims and a suggestion that Jefferson curls train shoulder mobility.

  • corrected
    How to Manage Training Stress

    Merged into Recovery — Sleep, Heart Rate & Training Volume on 2026-10-21.

    The introduction said up to 60% of athletes may experience non-functional overreaching every year; the source reports about 60% lifetime prevalence in elite runners. Unsourced figures (a 10-15% weekly load cap, 10-15% performance loss from short sleep, 3-4 litres of water, deloads every 3-4 weeks at 50-70% less volume) were replaced with Buist 2008, Saw 2016, Rogerson 2024 and Sawka 2007, and the cold-water answer now cites Roberts 2015 on blunted strength gains. A second pass replaced an unsourced claim about life stress raising cortisol with Stults-Kolehmainen 2014, in which students with more life stress recovered strength more slowly after a hard workout.

  • corrected
    How to Meal Prep for the Week

    Merged into Weekly Meal Prep Checklist on 2026-10-21.

    The introduction said meal planners eat up to 300 fewer calories a day; the cited study (Ducrot 2017) reports better diet quality and lower odds of obesity, not a calorie figure. The guide said cooked poultry and seafood keep only 2-3 days and plant proteins 4-5 days; USDA guidance is 3-4 days for cooked leftovers. An unsourced 35-40% protein target for fat loss was replaced with a per-kilogram target. A second pass aligned freezer storage with USDA guidance: frozen food stays safe indefinitely, with best quality within a few months.

  • corrected
    How to Prevent Common Training Injuries

    Merged into Mobility & Injury Statistics: Risk Factors and Outcomes on 2026-10-21.

    The guide claimed 50% of recreational athletes are injured each year, that foam rolling breaks up adhesions and scar tissue, and that stretching corrects imbalances that cause injury; none had a source, and a meta-analysis found no protective effect of stretching while strength training cut injuries markedly (Lauersen 2014). Foam rolling now follows Wiewelhove 2019, and an unsourced 3-4 litre water target was replaced. A second pass removed claims that a cool-down reduces soreness and that poor form is a primary driver of injuries, reframed the 10% rule around Buist 2008, and added a step on strength training, the best-supported measure in Lauersen 2014.

  • corrected
    How to Progressive Overload Properly

    Merged into Progressive Overload Planner on 2026-10-21.

    Shorter rest periods and longer time under tension were presented as overload methods; 3-minute rests built more muscle and strength than 1-minute rests (Schoenfeld 2016), and rep durations from 0.5 to 8 seconds built similar muscle (Schoenfeld 2015). The guide now cites Plotkin 2022 (adding reps worked as well as adding load) and replaces a youth-training citation.

  • corrected
    How to Start a Calorie Deficit

    Merged into Calorie Deficit Calculator on 2026-10-21.

    The introduction cited an unnamed Obesity Reviews meta-analysis, and the exercise step said a strength session provides metabolic benefits for hours afterwards; the afterburn is 6-15% of a session's energy cost (LaForgia 2006). The diet-break answer said a break resets hormones; it now reports the MATADOR result. A CDC page that could not be checked was replaced with Hall 2011, and the Dietary Guidelines edition was updated. A second pass removed the 3,500-calorie rule as a weekly prediction and unsourced calorie floors, and aligned the summary's 300-700 calorie deficit with the guide's 300-500.

  • corrected
    How to Start Intermittent Fasting Safely

    Merged into Intermittent Fasting Window Planner on 2026-10-21.

    The guide recommended a split of 30-40% protein, 30-40% fat and 20-30% carbohydrate with no source and claimed increased longevity; it now sets protein per kilogram (Morton 2018) and reports Patikorn 2021's umbrella review, including its finding of reduced fat-free mass. A Medical News Today article and a Johns Hopkins page were replaced with Cioffi 2018 and Tinsley 2015. A sentence had lost a word in a May 2026 wording codemod.

  • corrected
    How to Stay Hydrated During Exercise

    Merged into Water Intake Calculator on 2026-10-21.

    The guide attributed to ACSM a recommendation to drink to match your sweat rate; ACSM's position stand advises preventing losses beyond about 2% of body weight with a customised plan, and full replacement can risk overdrinking. Two sentences had lost words in a May 2026 wording codemod, and the meta description was cut off mid-word. A second pass corrected the claims that thirst means you are already dehydrated and that electrolyte depletion causes hyponatremia and cramps: Hew-Butler 2017 identifies drinking beyond thirst as the main cause and finds extra fluid does not prevent cramps. The water intakes are now described as total water including food, and the reference-intake citation points to the National Academies report.

  • corrected
    How to Track Body Fat Accurately

    Merged into Body Fat Calculator — U.S. Navy Method on 2026-10-21.

    The FAQ gave healthy ranges of 10-20% for men and 20-30% for women and essential fat of 2-5% and 10-13%, credited to an ACE chart whose link no longer works; it now uses Gallagher 2000 and the WHO obesity standard. DEXA and hydrostatic error figures (1-2% and 1.5-2.7%) and a claim that 2% dehydration raises BIA body fat by 1-2% had no source; Fogelholm 1997's comparison of methods replaces them. The waist-hip citation now points to the WHO report it names. A second pass removed a claim that a shrinking waist shows visceral fat loss and muscle gain elsewhere, and rewrote an introduction sentence damaged by the May 2026 wording codemod.

  • corrected
    How to Track Workout Progress Effectively

    Merged into Workout Volume Calculator on 2026-10-21.

    Two journal-site citations that could not be checked were replaced with PubMed records for the ACSM position stand and Zourdos 2016's reps-in-reserve scale. A second pass removed shorter rest as a progression marker and described the self-monitoring evidence as weight-loss research of weak design, as Burke 2011 does.

  • corrected
    How to Train at Home Without Equipment

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The introduction said over 60% of adults cite lack of time or access as barriers, with no source; it now gives the 2024 global estimate of insufficient activity (31%). The citation named '2023 Physical Activity Guidelines for Americans'; the current edition is the 2nd (2018). Shorter rest periods were removed as an overload method, and an unsourced 48-72 hour recovery rule was softened. A second pass corrected a claim that stretching minimises injury risk (Lauersen 2014 found no effect), described the 3.7 and 2.7 litre figures as total water including food, and repaired a sentence from the May 2026 wording codemod.

  • corrected
    How to Use Creatine: Dosing and Timing

    Merged into Creatine Intake Calculator: How Much Creatine Per Day? on 2026-10-21.

    The guide said creatine must be timed around workouts, required 3-4 litres of water a day, and that too little water causes cramps; the ISSN position stand and Antonio 2021 find no increase in dehydration or cramping, and timing matters less than daily use. It also cited 'thousands' of studies (the literature is about 500 publications), recommended a supplement brand by name, and had a sentence that lost a word in a May 2026 wording codemod.

  • corrected
    How to Use Your One-Rep Max for Training Programming

    An unsourced claim that 1RM error grows to ±10% above 10 reps was replaced with Reynolds 2006, and the meta description, which ended in a stray '1RM.', was rewritten.

  • corrected
    How to Warm Up for Deadlifts

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The introduction said a structured warm-up reduces the likelihood of muscle strains by over 50%; a review of randomised trials found three of five studies showed a reduction and called the evidence insufficient (Fradkin 2006). Claims about joint lubrication and visualisation had no source. The meta description was rewritten. A second pass removed claims that activation drills make muscles fire optimally and reduce injury, and that skipping warm-up sets dramatically raises back-injury risk.

  • corrected
    Intermittent Fasting for Beginners: How to Start

    Merged into Intermittent Fasting Window Planner on 2026-10-21.

    The guide said ghrelin adapts to new meal times within 3-7 days, citing Natalucci 2005; that study found ghrelin kept its meal-related pattern during a 24-hour fast, and the listed citation was a different paper. Cioffi 2018 was placed in Nutrition Reviews (it is in the Journal of Translational Medicine), a 2020 Nutrition Reviews meta-analysis on lean mass could not be found, and figures for fasted-training losses (10-20%) and a 50-kcal insulin threshold had no source.

  • corrected
    Protein Timing: What the Research Actually Shows

    Merged into What Is Muscle Protein Synthesis? Simply Explained on 2026-10-21.

    The guide said muscle protein synthesis is maximised by 25-40 g per meal with the excess oxidised; a 2023 study found 100 g produced a larger and longer response than 25 g (Trommelen 2023). It also claimed raising protein from 1.0 to 1.6 g/kg has a 10-20 times larger effect than timing, with no source. Morton 2018's conclusion is now quoted as the authors stated it.

  • corrected
    TDEE for Athletes: Why Standard Calculators Underestimate

    Merged into TDEE Calculator: Maintenance Calories Per Day on 2026-10-21.

    The introduction attributed calorie ranges (3,000-5,000+ kcal for male endurance athletes, 2,000-3,500+ for female) to the IOC's 2011 consensus, which does not give them, and the guide gave unsourced figures for per-session burns, NEAT (200-400 kcal) and professional athletes' intakes. Session costs now come from the Compendium of Physical Activities (Ainsworth 2011).

  • corrected
    Why Your TDEE Drops When You Diet (And What to Do About It)

    Merged into TDEE Calculator: Maintenance Calories Per Day on 2026-10-21.

    The guide put adaptive thermogenesis at 5-15% of TDEE and said it reverses within 4-12 weeks, without a source, and said the MATADOR diet-break group retained more muscle; lean-mass loss was similar. Adaptation figures now come from Müller 2015 (108 kcal a day of a 266 kcal fall in resting expenditure) and Fothergill 2016, and claims that refeeds raise leptin and that reverse dieting lets metabolism upregulate are marked as untested.

  • corrected
    Dumbbells vs Barbells

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    An FAQ answer to 'Which is better for improving athletic performance?' began 'Both are.' after a wording codemod removed the adjective; it now reads 'Both help, in different ways.'

  • corrected
    Active Recovery

    Merged into Recovery — Sleep, Heart Rate & Training Volume on 2026-10-21.

    The page said active recovery flushes metabolic waste and significantly reduces soreness, and set its intensity at 50-60% of 220 minus age. The lactate study it cited found the fastest clearance at 80-100% of lactate-threshold pace, and the cited meta-analysis found a small-to-large reduction in soreness, with massage the most effective method. Unsourced claims that it prevents injuries were removed.

  • corrected
    Body Fat Percentage

    Merged into Body Fat Calculator — U.S. Navy Method on 2026-10-21.

    The page gave healthy ranges of 10-22% for men and 20-32% for women and essential fat of 2-5% and 10-13%, citing a Harvard Health article that says there is no agreed-upon normal range and an ACE link that led to an unrelated article. It now uses Gallagher 2000's age- and sex-dependent provisional ranges and Romero-Corral 2008 on how often BMI misses excess body fat.

  • corrected
    Calorie Deficit

    Merged into Calorie Deficit Calculator on 2026-10-21.

    The page presented the 3,500-calorie rule without its limits, called a 500-750 kcal daily deficit evidence-backed, and listed hormonal and immune harms of large deficits without a source. It now notes that loss slows as expenditure falls (Hall 2011) and uses Garthe 2011's trial of two weight-loss rates; its citations (a CDC page under a different title and a Mayo Clinic article) were replaced.

  • corrected
    Compound Sets

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The page said compound sets drive faster muscle growth through time under tension and metabolic stress and burn extra calories after a session, citing two Human Kinetics product pages. A systematic review of advanced techniques found too little evidence to set guidelines for them, and post-exercise calories are 6-15% of the session's oxygen cost; the page now says so. The meta description, which ended mid-phrase, was rewritten.

  • corrected
    Creatine

    The loading protocol matched the ISSN position stand, but the page claimed significant gains and faster recovery without figures, and a post-workout timing benefit from insulin sensitivity without a source. It now gives the position stand's 10-20% performance gain after loading, the 3 g-a-day alternative, and its figures for short-term water retention (0.5-1.0 litres).

  • corrected
    Deload

    Merged into How to Plan a Deload Week on 2026-10-21.

    The page prescribed 40-60% lighter loads and 50-70% fewer sets, a deload every 4-8 weeks, and said a deload cannot cost strength, with no source for any of it. It now uses Rogerson 2024's survey of 246 competitive lifters (about 6.4 days every 5.6 weeks) and Coleman 2024's trial, in which a week off mid-program left muscle growth unchanged but reduced strength gains.

  • corrected
    DOMS (Delayed Onset Muscle Soreness)

    Merged into Recovery — Sleep, Heart Rate & Training Volume on 2026-10-21.

    An FAQ answer was missing a word after a May 2026 wording codemod ("...for muscle repair are also."). The page also gave an unsourced 12-72 hour window; onset, duration and treatments now follow Cleveland Clinic, Cheung 2003 and the 99-study recovery meta-analysis by Dupuy 2018.

  • corrected
    Eccentric Training

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The page said eccentric training produces up to 1.5 times the force of other actions and significantly reduces injury risk, and its example referred to a 25 lb dumbbell that was not in the numbers. It now cites Schoenfeld 2017 (10.0% versus 6.8% growth, not statistically significant) and van Dyk 2019 (the Nordic hamstring exercise halves hamstring injuries).

  • corrected
    Glycogen

    Merged into Nutrition Calculators — Protein & Macros on 2026-10-21.

    The example used unsourced stores of 400 g in muscle and 100 g in the liver to predict hitting the wall at 2.5-3.3 hours, and an FAQ said excess carbohydrate is primarily converted to fat. Stores now come from Murray & Rosenbloom 2018 (averages of 500 g and 80 g), the example follows their 2-hour training case, and the fat answer follows Acheson 1988. Two citations were replaced with PubMed records.

  • corrected
    HIIT (High-Intensity Interval Training)

    Merged into Cardio & Endurance — VO2 Max & Heart Rate on 2026-10-21.

    The page said HIIT's afterburn burns calories for hours and leads to greater fat loss than steady cardio, and its sample session of 8 × (45 + 90) seconds was totalled as 12 minutes; it is 18. The afterburn is 6-15% of the session's own oxygen cost (LaForgia 2006), and meta-analyses find similar or somewhat larger fat loss in less time (Wewege 2017, Viana 2019). A pediatric meta-analysis was replaced as a citation for adults.

  • corrected
    Hypertrophy

    Merged into How Many Sets Per Week for Hypertrophy? 10-20 Per Muscle on 2026-10-21.

    The example read an 8-week bench press gain and a 0.5 inch arm measurement as proof of hypertrophy; early strength gains are mostly neural (Moritani & deVries 1979). Claims that women tolerate more volume and that sarcoplasmic growth suits endurance had no source. Set, load and protein answers now cite ACSM 2009, Schoenfeld 2017, Morton 2018 and Roberts 2020. The meta description was rewritten.

  • corrected
    Lactate Threshold

    An FAQ answer had a broken phrase after a May 2026 wording codemod ("a core part for personalized training"), and the page used "hitting the wall", a glycogen effect, to describe lactate threshold. It now cites Joyner & Coyle on the three determinants of endurance performance and Faude 2009's review of 25 threshold concepts.

  • corrected
    Macros (Macronutrients)

    Merged into Macro Calculator — Protein, Carbs & Fat Targets on 2026-10-21.

    A sentence lost a word in a May 2026 wording codemod ("...intake is because it directly influences..."). The page now cites the current 2025-2030 Dietary Guidelines, Westerterp 2004 for each macronutrient's thermic effect and Morton 2018 for protein; a StatPearls citation behind a browser check was replaced.

  • corrected
    Maximal Heart Rate (MHR)

    Merged into Heart Rate Zone Calculator — Karvonen Method on 2026-10-21.

    An FAQ answer lost a word in a May 2026 wording codemod ("MHR is in preventing overtraining"). The page also stated a 10-12 bpm standard deviation and zone percentages without a source and attributed 220 minus age to Fox. The example now compares 220 minus age with Tanaka's and Gulati's equations, both cited.

  • corrected
    Metabolic Rate

    Merged into BMR Calculator — Mifflin-St Jeor Formula on 2026-10-21.

    The Mifflin-St Jeor formula for women was cut off mid-equation and the introduction ended with the word "undefined". The page also said metabolism slows each decade after 20; Pontzer 2021 found expenditure adjusted for fat-free mass stable from 20 to 60. Muscle's effect on resting energy use now comes from Wang 2010 (about 13 kcal per kg a day, against 4.5 for fat).

  • corrected
    Mobility

    Merged into Flexibility Score Calculator on 2026-10-21.

    The page said mobility work significantly reduces injury risk, citing an ACE link that led to an unrelated article and a journal article that could not be verified. Stretching had no clear effect on injuries in Behm 2016's review; the page now says so and cites Pallarés 2021 on full-range training and van Dyk 2019 on the Nordic hamstring exercise.

  • corrected
    Muscle Protein Synthesis

    The example showed synthesis rates (0.04-0.12% per hour) with no source, and the FAQ described a 20-40 g per-meal ceiling. The time course now follows MacDougall 1995 (more than double at 24 hours, near baseline at 36), per-meal doses follow Moore 2009 and Moore 2015, and Trommelen 2023's finding that 100 g gave a larger and longer response than 25 g replaces the ceiling.

  • corrected
    Myofibrillar Hypertrophy

    Merged into How Many Sets Per Week for Hypertrophy? 10-20 Per Muscle on 2026-10-21.

    The example read a 21% squat gain with 1 kg of weight change as a strong indicator of myofibrillar hypertrophy, and the FAQ prescribed 1-6 reps at 75-95% for it; neither had a source, and early strength gains are mostly neural. The page now follows Roberts 2020's review of hypertrophy modes and Schoenfeld 2017 on load. The meta description named the site and was rewritten.

  • corrected
    Periodization

    Merged into Block vs DUP Periodization: The Hypertrophy Math on 2026-10-21.

    An FAQ answer lost a word in a May 2026 wording codemod ("No, while for elite athletes"). The page also called periodization essential for injury prevention without a source and cited an NSCA page that could not be checked. It now cites Williams 2017 (periodized beat non-periodized programmes for strength, effect size 0.43) and Harries 2015 (linear and undulating models similar).

  • corrected
    Progressive Overload

    Merged into Progressive Overload Planner on 2026-10-21.

    An FAQ answer lost a word in a May 2026 wording codemod ("...stress management are also, as..."). The page listed shorter rests and slower reps as ways to overload; 3-minute rests built more muscle and strength than 1-minute rests (Schoenfeld 2016). It now cites Plotkin 2022 (adding reps worked as well as adding load) and ACSM's 2-10% load rule.

  • corrected
    Range of Motion (ROM)

    Merged into Flexibility Score Calculator on 2026-10-21.

    An FAQ answer lost a word in a May 2026 wording codemod ("Strengthening exercises are also, as..."). Claims about limited hip range causing back injuries and a 180° clinical target had no source. The page now cites Pallarés 2021 (full range built more strength and lower-limb muscle than partial), Soucie 2011 for age- and sex-specific reference values and Behm 2016 on stretching.

  • corrected
    Rest-Pause Training

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The page said rest-pause training gives faster and more efficient gains than straight sets, and its example cited 225 lbs that were not in the numbers. The trial it cites (Prestes 2019) found similar strength gains, more leg-press endurance and more thigh muscle thickness in 18 trained lifters; the page now reports that and cites Krzysztofik 2019 in place of a book product page.

  • corrected
    Reverse Dieting

    Merged into Weight Loss — TDEE, Deficit & Macro Calculators on 2026-10-21.

    A sentence lost a word in a May 2026 wording codemod ("Reverse dieting is because..."), and a citation carried the wrong title for Trexler 2014. The page claimed reverse dieting restores metabolic function and prevents rebound weight; the method has not been tested in controlled trials, and the page now separates its rationale (Trexler 2014, Dulloo 2021) from its effects.

  • corrected
    RPE (Rate of Perceived Exertion)

    Merged into RPE to Percentage Converter on 2026-10-21.

    A sentence lost a word in a May 2026 wording codemod ("RPE provides a, individualized metric"). The NSCA citation could not be verified and the ACE link led to an unrelated article; the page now cites Zourdos 2016's reps-in-reserve scale and Borg 1982, and an unsourced mapping of cardio RPE to talking ability was removed.

  • corrected
    TDEE (Total Daily Energy Expenditure)

    The example's BMR was 1,369 kcal; Mifflin-St Jeor gives 1,399 for those inputs, so TDEE is 2,168, not 2,122, and the cut target 1,768. The page also attributed a 2,000 kcal NEAT range to Levine 1999, which reported NEAT explaining 10-fold differences in fat gain during overfeeding, and claimed Mifflin-St Jeor is within 10% for 82% of people; that figure was removed.

  • corrected
    Tempo Training

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    A sentence lost a word in a May 2026 wording codemod ("which is for long-term progress"). The page called time under tension a critical factor for growth; rep durations from 0.5 to 8 seconds built similar muscle in Schoenfeld 2015's meta-analysis, and the page now says so. Two book product pages were replaced as citations.

  • corrected
    Thermic Effect of Food (TEF)

    Merged into TDEE Calculator: Maintenance Calories Per Day on 2026-10-21.

    The page said the effect lasts 3-5 hours and that cooking and gut bacteria change it, without a source. Westerterp 2004 reports expenditure still raised 4-5 hours after a meal and about 8 hours after dinner; the cooking answer now reports Barr & Wright 2010's whole versus processed meal comparison. The example's fat calories are now labelled as about 18 g.

  • corrected
    Training Frequency

    The page said higher frequencies are superior for hypertrophy when weekly volume is equal. The 2019 meta-analysis of 25 studies found no significant difference on a volume-equated basis, and Grgic 2018 found the same for strength; the page now says so and cites both in place of the 2016 analysis.

  • corrected
    TDEE calculator

    The calculator described the revised Harris-Benedict equation as tending to estimate about 5% higher than Mifflin-St Jeor. The 5% figure in Mifflin's 1990 study referred to the original 1919 equations. The note now says the revised equation often gives a slightly higher figure for the same person, which is what the two formulas produce for typical inputs; the TDEE guide had the same claim and was corrected.

  • corrected

    Glossary and guides (wording)

    A wording codemod on May 10, 2026 deleted words such as "crucial" and "foundational" without repairing the sentences, leaving 15 sentences without a word they needed on glossary, guide and checklist pages (for example "Dead hangs are : simply hang from a pull-up bar"). Each is repaired, and a content check now fails the build on that shape.

  • corrected
    Yoga vs Stretching

    Merged into How to Stretch Properly: Dynamic vs Static, Hold Times on 2026-10-21.

    Yoga was said to improve bone density, and stretching to reduce post-workout soreness; the first had no source and stretching cut next-day soreness by about 1 point on a 100-point scale in a Cochrane review (Herbert 2011). A fixed 5% power loss from static stretching is now described by hold length (Kay & Blazevich 2012).

  • corrected
    Morning vs Evening Workouts

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    Adherence figures (10-15% fewer skipped sessions, 10-20% lower evening adherence), an EPOC of 50-100 kcal, warm-up durations and a 5-10% strength gap had no source. The page said intense evening exercise delays sleep onset by 30-60 minutes; a 23-study meta-analysis found evening exercise did not harm sleep overall, with possible effects only after vigorous exercise ending within an hour of bed (Stutz 2019). It now adds that strength and size gains are similar for morning and evening training (Grgic 2019).

  • corrected
    HIIT vs LISS: Which Cardio Is Better?

    Merged into Cardio & Endurance — VO2 Max & Heart Rate on 2026-10-21.

    The afterburn was put at 50-150+ extra calories; EPOC accounts for only 6-15% of the exercise's net oxygen cost (LaForgia 2006, already cited). Calorie-per-minute figures, a 25-30% HIIT advantage, heart-rate bands and session-frequency rules had no source. The page now reports Wewege 2017's finding that HIIT and steady cardio cut fat mass similarly, with HIIT taking about 40% less time.

  • corrected
    PPL vs Upper/Lower Split

    Merged into Full Body vs Split Routine on 2026-10-21.

    The volume FAQ prescribed 18-30 weekly sets per muscle while calling 10-20 the target; it now divides a 10-20 set week across sessions. The frequency claim relied on Schoenfeld 2016; the larger 2019 analysis of 25 studies found frequency makes no meaningful difference to growth at equal volume, which the page now says.

  • corrected
    Full Body vs Split Routine

    Schoenfeld 2016 was attributed to the Journal of Sports Sciences (it is Sports Medicine), and a cited 'Frontiers in Physiology review' was in fact Krzysztofik 2019 in IJERPH. Advice to change routines every 8-12 weeks to prevent adaptation had no source. The page now cites the 2019 frequency meta-analysis.

  • corrected
    Creatine vs No Creatine: Benefits, Gains & Who Skips It

    Merged into What Is Creatine? Simply Explained on 2026-10-21.

    Strength gains of 5-15% in 4-12 weeks, 20-30% non-responders, 1-3 kg of water weight, prices and a 1 kg beef equivalence had no source or were wrong: Rawson & Volek 2003 found strength up 20% with creatine against 12% on placebo, Kreider 2017 reports 0.5-1.0 L of fluid retention, and a pound of raw beef or salmon holds 1-2 g of creatine, so 5 g needs well over a kilogram. Stomach upset is now described from Ostojic 2008 (single 10 g doses).

  • corrected
    Strength vs Hypertrophy Training

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    A 10-20% 1RM gain in 8-12 weeks had no source; the page now cites Schoenfeld 2017 (heavy loads build more 1RM strength, while size gains were similar across loads). 'Precise nutrient timing' was removed as a requirement.

  • corrected
    Foam Rolling vs Stretching for Recovery

    Merged into How to Stretch Properly: Dynamic vs Static, Hold Times on 2026-10-21.

    Claims that rolling releases trigger points and adhesions, a 5-10 degree range-of-motion gain and 'significant' DOMS reduction were replaced with Wiewelhove 2019's figures (about 4% flexibility, 6% less muscle pain). The FAQ said both methods contribute significantly to injury prevention; static and PNF stretching had no clear effect on injuries (Behm 2016, already cited).

  • corrected
    Mifflin-St Jeor vs Harris-Benedict: Which Is More Accurate

    Merged into Mifflin, Harris-Benedict, Cunningham: Resting Metabolism Methodology on 2026-10-21.

    Accuracy figures of 82% versus 69% within 10% were attributed to Frankenfield 2005 but could not be verified and were removed. The 5% overestimate belongs to the original 1919 Harris-Benedict equations in Mifflin's study, not the 1984 revision. The page said the TDEE calculator averages its formulas and has a comparison tab; it reports Mifflin-St Jeor and lists the others alongside.

  • corrected
    How Accurate Is the Navy Body Fat Calculator vs Calipers

    Accuracy of ±3-4% for the tape method and ±2-3% for calipers, and the claim that the tape method wins on repeatability for tracking, had no source. In 1,407 recruits, military circumference equations read about 6 points low against DXA and missed most of the fat lost in training (Foulis 2023); Jackson & Pollock's skinfold equations carry an error of about 3.4 points. The body fat calculator's FAQ made the same 'within a few points' claim and was corrected too.

  • corrected
    Compound vs Isolation Exercises: When Each Wins

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    Compound lifts were said to build muscle faster through greater growth hormone and testosterone release; in a 15-week trial, exercise-induced hormone rises added neither size nor strength (West 2010). A 20-30% calorie advantage and calorie tables had no source. The page now cites Gentil 2015's finding that curls and pulldowns grew the biceps equally.

  • corrected
    Cutting vs Bulking: When to Do Each

    Merged into Calorie Deficit Calculator on 2026-10-21.

    Body-fat thresholds for cutting first were stated three different ways (15-20%, 18-20% and 20% for men) and presented as evidence; they are rules of thumb. The claim that higher fat mass blunts the anabolic response was removed. Rates now come from Garthe 2011 (loss) and Iraki 2019 (a 10-20% surplus, 0.25-0.5% gain a week).

  • corrected
    Zone 2 vs Zone 5 Training

    Merged into Heart Rate Zone Calculator — Karvonen Method on 2026-10-21.

    The 80/20 split cited a commercial book page; it now cites Seiler 2010 and Stöggl & Sperlich 2014. The heart-rate FAQ now uses Tanaka's equation rather than 220 − age alone, and unsourced overtraining and burnout claims were softened.

  • corrected
    5x5 vs Hypertrophy Program

    Merged into Evidence-Based Hypertrophy Program: Sets, Reps, Frequency on 2026-10-21.

    Two citations carried the wrong titles: PMID 20300012 is Krieger 2010 on single versus multiple sets, and the dose-response paper is Schoenfeld 2017. The claim that 5x5 makes later hypertrophy work more productive had no source and was removed.

  • corrected
    Low Carb vs Low Fat for Weight Loss

    Merged into Weight Loss — TDEE, Deficit & Macro Calculators on 2026-10-21.

    The page said DIETFITS matched calories and that low-carb has a clinically meaningful edge for insulin resistance; DIETFITS set no calorie targets, and neither insulin secretion nor genotype predicted which diet worked (Gardner 2018). An initial loss of 2-5 lb a week had no source. The page now gives the trials' figures and cites Goldenberg 2021 on type 2 diabetes remission.

  • corrected
    Rest Days vs Active Recovery

    Merged into Recovery — Sleep, Heart Rate & Training Volume on 2026-10-21.

    Lactate removal 20-30% faster, cortisol and hormonal 'reset' claims, calorie figures and a soreness threshold of 6/10 had no source, and an ACE blog was cited. The page now uses Dupuy 2018's 99-study meta-analysis (active recovery modestly reduced soreness; massage most).

  • corrected
    Static vs Dynamic Stretching: When to Use Each

    Merged into How to Stretch Properly: Dynamic vs Static, Hold Times on 2026-10-21.

    Static stretching was said to cut power by 10-15%; reviews find little effect under 30-45 seconds and about 4.6% after holds of 60 seconds or more (Kay & Blazevich 2012; Behm 2016). Dynamic stretching was said to reduce injuries; there are no injury data for it, and static stretching showed no clear effect. Static stretching's soreness benefit is about 1 point on a 100-point scale (Herbert 2011).

  • corrected
    Whey vs Plant Protein: Which Builds Muscle Better?

    Merged into Protein for Muscle Gain: 1.6 g/kg (Morton 2018) on 2026-10-21.

    Two citations were mislabelled: the whey-versus-pea trial is in Sports (Basel), not Nutrients, and 'Protein and the Environment, Advances in Nutrition' was Berrazaga 2019 in Nutrients on anabolic properties. The environmental claim now cites Poore & Nemecek 2018. Prices were removed.

  • corrected
    16:8 vs OMAD: Which Intermittent Fasting Protocol Is Better?

    Adherence rates of 75-85% versus 50-65%, higher OMAD dropout, energy crashes and a significant performance drop had no source. The FAQ said muscle protein synthesis peaks at 25-40 g and resets; a 2023 study found 100 g produced a larger and longer response than 25 g (Trommelen 2023).

  • corrected
    Intermittent Fasting vs Regular Meals

    Merged into Intermittent Fasting Window Planner on 2026-10-21.

    Autophagy was said to potentially extend lifespan, and regular meals to deny the body 'metabolic rest' from insulin spikes; neither is established in people, and the review cited (de Cabo & Mattson 2019) draws its autophagy findings mainly from animals. The muscle FAQ now reports Tinsley 2017 accurately.

  • corrected
    Conventional vs Sumo Deadlift

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The conventional bar path was put at 15-20% longer; Escamilla 2000, already cited, measured about 25-40% greater vertical bar distance. Torso angles of 45-60 and 70-80 degrees had no source; the study found the sumo trunk about 5-10 degrees more upright.

  • corrected
    Is MyFitnessPal Accurate? TDEE Calculator vs MyFitnessPal

    User counts, database size, pricing, an 'undisclosed' formula and a 200-400 kcal error claimed for MyFitnessPal could not be verified and were removed.

  • corrected
    Running vs Walking for Weight Loss

    Merged into Weight Loss — TDEE, Deficit & Macro Calculators on 2026-10-21.

    Calorie ranges per 30 minutes now come from Harvard Health's table (about 360 kcal running at 6 mph and 133-175 walking for a 155-lb person), and the page cites Williams & Thompson 2013 on equal health benefits for equal energy spent.

  • corrected
    Swimming vs Running for Fitness

    The page said running burns more than swimming (300-450 versus 200-300 kcal per 30 minutes); in the Harvard Health table it cites, vigorous lap swimming and running at 6 mph both use about 360 kcal for a 155-lb person.

  • corrected
    Treadmill vs Outdoor Running

    Merged into Treadmill Pace Converter on 2026-10-21.

    Treadmill cushioning absorbing 15-40% more impact (cited to Runner's World), treadmill prices and an ideal 45-60 °F range had no source. The page now cites Jones & Doust 1996 for the 1% incline and Ely 2007 for weather.

  • corrected
    BMI vs Body Fat Percentage

    Merged into BMI vs FFMI vs Body Fat: A 178cm/80kg Male Through Three Lenses on 2026-10-21.

    Healthy ranges of 10-22% for men and 20-32% for women were attributed to Gallagher 2000, whose ranges differ by age and sex; the page now describes them that way. Equipment prices were removed.

  • corrected
    High Bar vs Low Bar Squat

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    A 5-15% load advantage for the low-bar squat and torso angles had no source; Glassbrook 2019 recommends the low bar when lifting the greatest load is the goal, without a percentage.

  • corrected
    Free Weights vs Machines

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The verdict said free weights should anchor a program for superior functional strength; the trial cited, Schwanbeck 2020, found similar gains in muscle size and strength with free weights and machines.

  • corrected
    Linear vs Undulating Periodization

    Merged into Block vs DUP Periodization: The Hypertrophy Math on 2026-10-21.

    Undulating periodization was said to give superior strength gains in trained lifters and to work because novice gains 'mask its benefits'; a 17-study meta-analysis found no difference between the two (Harries 2015).

  • corrected
    Riegel Formula Exponent 1.06 (Original 1981 Paper)

    Merged into Race Time Predictor — Riegel Formula, 5K to Marathon on 2026-10-21.

    Three of four rows in the prediction table were miscalculated (a 45:00 10K predicts a 1:39:17 half, not 1:40:05; a 1:40 half a 3:28:30 marathon, not 3:29:28; a 5:30 1500 m a 19:42 5K, not 19:21), and the worked marathon example gave 3:28:57, 3:33:18 and 3:24:05 where the formula gives 3:27:06, 3:29:21 and 3:24:43. The page twice said the Race Time Predictor exposes the exponent as an input; it uses 1.06. A 1.10-1.15 marathon exponent, a table of distance-specific exponents, re-fits between 1.04 and 1.08, typical error bands, cycling and swimming exponents, a Cameron formula, and heat, hill and altitude percentages had no source and were removed. The pacing example now uses the correct 1:33:46 half and 4:27/km.

  • corrected
    Race-Time Prediction: VDOT vs Riegel Failure Modes

    Merged into Race Time Predictor — Riegel Formula, 5K to Marathon on 2026-10-21.

    The worked examples were miscalculated (a 22:00 5K predicts a 1:41:12 half, not 1:40:44; a 45:00 10K a 3:27:01 marathon, not 3:28:24). The page said the Race Time Predictor exposes the Riegel exponent and a VDOT mode, and that the VO2 Max Estimator gives a VDOT-style number from a race; neither is true. Realistic marathon ranges by weekly volume, volume thresholds, a Cameron formula, altitude, hill and Boston corrections, and claims that VDOT beats Riegel for trained runners had no source and were removed. The page now compares our Riegel and VDOT engines on the same inputs and keeps the sourced heat data (Ely 2007).

  • corrected
    From a 40-Minute 10K to a Half Marathon: A Riegel Walkthrough

    The page described a runner whose 39:50 10K became a 3:21:45 marathon as a practical example; it was not a real result and was removed. The VDOT table gave VDOT 53 and paces up to 6 s/km off; the calculator gives VDOT 51.9, easy 5:08, marathon 4:23, threshold 4:07, interval 3:43 and repetition 3:26 per km. Error bands of ±1-2% and ±3-8%, weekly-volume thresholds, heat and hill minutes and exponent re-fits of 1.04-1.08 had no source; the page now uses Vickers & Vertosick's 2,303-runner survey.

  • corrected
    Riegel vs VDOT: Half-Marathon Time From a 40-Minute 10K

    Raised exponents of 1.08-1.12 for lower-volume runners and a description of the populations each model was fitted to had no source and were removed; the page now points to working out a personal exponent from two races.

  • corrected
    3:15 Marathon Pace: Daniels VDOT Training Zones

    Riegel's half-marathon prediction from a 3:15 marathon is 1:33:32, not 1:33:18, so it sits 8 seconds from VDOT's 1:33:40, not 22. The claim that the two models diverge from 5K to marathon is not borne out by our engines (3:31:00 and 3:30:03 from a 22:00 5K) and was removed.

  • corrected
    Sweat Rate Formula

    The page told readers to replace 125% of losses during the next session, 1.9 L an hour for a 1.5 L/h sweater; that guidance (about 1.5 L per kg) is for after exercise, and the calculator plans about 80% of the sweat rate, 1,200 mL an hour. Typical sweat-rate ranges, a 10% rise in sweat rate and 50% fall in sweat sodium with heat acclimation, 500-1,500 mg of sodium per litre, and urine being negligible under 90 minutes had no source and were removed.

  • corrected
    Creatine Loading Formula

    Merged into Creatine Intake Calculator: How Much Creatine Per Day? on 2026-10-21.

    Muscle creatine returned to baseline about 30 days after stopping in Hultman 1996, not over 4-6 weeks. A 1-2 kg weight gain in 7-10 days is replaced by the 0.5-1.0 L of short-term fluid retention Kreider 2017 reports. A 30% larger response in vegetarians, cycling having no evidence base, and drinking an extra 500 mL in the first week had no source and were removed.

  • corrected
    Calorie Deficit Formula

    Merged into Calorie Deficit Calculator on 2026-10-21.

    The page said a cyclic deficit does not accelerate fat loss; in MATADOR, 2-week diet breaks produced more fat loss (12.3 vs 8.0 kg) in men with obesity, while ICECAP found similar loss in trained adults. 10% and 20% deficit thresholds for muscle loss, protein-sparing fast figures and a month of food weighing had no source; the page now uses Garthe 2011's 0.7% versus 1.4% a week. Hall 2008 was described as a dynamic adaptation model; it shows where the 3,500 kcal rule holds. The worked example now runs through the calculator.

  • corrected
    TDEE Formula

    Merged into TDEE Calculator: Maintenance Calories Per Day on 2026-10-21.

    The calibration step said a 0.5 kg weekly gain at maintenance means dropping 250 kcal; 0.5 kg a week is about 550 kcal a day. The lean-gain surplus was given as +250 kcal; the calculator uses +300. Wearables were said to overestimate by 15-30%; Shcherbina 2017 found no device within 20% error. A $3,000 cost for doubly labelled water, BMR at 60-75% of TDEE, 400 kcal of NEAT spread and swapping to Katch-McArdle at extreme BMI had no source and were removed.

  • corrected
    Heart Rate Zone Formula (Karvonen)

    Merged into Heart Rate Zone Calculator — Karvonen Method on 2026-10-21.

    Lactate-threshold heart rates (70-75% and 85-90% of maximum), talk-test zone boundaries and the claim that most marathon training belongs in Zone 2 had no source and were removed. Tanaka 2001 is now described by what it found: 220 − age underestimates maximum heart rate in older adults.

  • corrected
    Katch-McArdle Formula

    Merged into TDEE Calculator: Maintenance Calories Per Day on 2026-10-21.

    The page linked to the BMR calculator, which has no body-fat input; it now links to the TDEE calculator, which runs Katch-McArdle. The example compared Katch-McArdle with a Mifflin-St Jeor figure of about 1,775 kcal and called the 38 kcal gap a muscular-athlete correction, which no source supports; with the example's height now stated (180 cm), Mifflin-St Jeor gives 1,800 kcal. Cunningham 1980 was described as elite-athlete data running 10% higher; it reanalysed the 223 Harris-Benedict subjects. The Owen equations were misstated and were removed, along with unsourced measurement-error figures and ACSM body-fat ranges.

  • corrected
    Macronutrient Ratio Formula

    Merged into Macro Calculator — Protein, Carbs & Fat Targets on 2026-10-21.

    The page set fat at 0.8 g/kg and carbohydrate as the remainder, which is not how the calculator works; it now describes the calculator's per-goal protein and carbohydrate-share split. 1.6 g/kg was called the minimum for keeping muscle; Morton 2018 found gains plateaued near 1.6 g/kg. A 0.6 g/kg fat floor for hormones and keto figures had no source; carbohydrate ranges now cite the 2016 position stand.

  • corrected
    Plate Loading Formula

    Merged into Plate Loading Calculator on 2026-10-21.

    Largest-plate-first loading was said to work because plate sets span every target within 0.5 kg; it works because every standard plate is a multiple of 1.25 kg. A 25 kg squat bar, EZ-bar weight, a 'Calgary Barbell loading protocol' and claims about asymmetric loading had no source and were removed. The page now notes that IPF collars weigh 2.5 kg each, and cites the IPF rulebook instead of two links that no longer resolved.

  • corrected
    Progressive Overload Formula

    Merged into Progressive Overload Planner on 2026-10-21.

    Weekly overload rates of 2.5%, 1.5% and 0.5% for novice, intermediate and advanced lifters, and the claim that squats and deadlifts tolerate faster progression, had no source and were removed. The example now matches the calculator's weekly-percentage plan, and the rep-triggered increase cites ACSM's 2-10% rule.

  • corrected
    Protein Intake Formula

    Merged into Protein Intake Calculator: How Much Protein Per Day? on 2026-10-21.

    The example used 1.8 g/kg (140 g); the calculator's active-cut target is 2.0 g/kg (156 g). Returns were said to flatten above 2.4 g/kg; Morton 2018 found the plateau near 1.6 g/kg. Older adults at 2.0-2.4 g/kg, endurance athletes at 1.4-1.6 g/kg and plant-based diets needing 15-20% more (the calculator adds 10%) had no source. The per-meal figure now uses the ISSN's 0.25 g/kg or 20-40 g, not 0.3 g/kg.

  • corrected
    RPE to Percentage Formula (Tuchscherer)

    5 reps at RPE 8 is 81.1% of 1RM on the RTS chart the calculator uses, 146 kg for a 180 kg squat, not 80% and 144 kg. The chart's gaps were said to tighten near maximum; they are widest near maximum. The Helms citation pointed to a contest-preparation paper; it now points to the RIR-based RPE paper. Fixed 5% and 2-3% adjustments and a $1,500 tracker price had no source.

  • corrected
    Run Training Paces from a Race Time (Daniels VDOT)

    Merged into Run Training Paces Calculator on 2026-10-21.

    The worked example gave VDOT 47 and paces up to 23 s/km slower than the calculator produces for a 42:30 10K: VDOT 48.4, threshold 4:22/km (not 4:42), interval 3:56 (not 4:18), repetition 3:39 (not 4:02), marathon 4:39 (not 4:57). Half and marathon predictions of 1:35 and 3:18 are now the calculator's 1:34:09 and 3:15:59. Heart-rate percentages for each zone, an injury claim about Norwegian training and a MAF description had no source and were removed.

  • corrected
    Sleep Cycle Formula (90-Min)

    Merged into Sleep Calculator on 2026-10-21.

    Watson 2015 was cited for 4 cycles as the minimum; it recommends 7 or more hours, which 4 cycles (6 hours) does not meet. The AASM figure was given as 7-9 hours; it is 7 or more. Sleep-latency thresholds were attributed to the AASM scoring manual, chronotypes were given 85- and 95-minute cycles, and older adults 80-minute cycles, all without support. The Carskadon & Dement citation had no link; cycle length now cites a 2,312-recording study and waking from deep sleep cites Tassi & Muzet 2000.

  • corrected
    Smolov / Sheiko / Texas Method Formula

    Merged into Smolov / Sheiko / Texas Method Cycles on 2026-10-21.

    The page's programmes did not match the calculator: Smolov phases were misstated, the Texas Method rose 5 lb a week where the calculator adds 2.5 kg from a 5-rep max at 87% of 1RM, and the Sheiko block was presented as Sheiko #29 (the calculator's block is a simplified squat-only version). A +260 lb yearly projection, Smolov Jr. being bench-specific, programme progression rates and claims about deadlift carry-over had no source. The T-Nation link no longer resolved.

  • corrected
    Treadmill to Outdoor Pace Conversion Formula

    Merged into Treadmill Pace Converter on 2026-10-21.

    The formula subtracted 12 s/km from a 0% treadmill pace; the outdoor equivalent is slower, not faster, and the calculator derives it from the ACSM running equation rather than a fixed offset. Each 1% of incline was said to add 3.3% energy cost; the equation the calculator uses adds about 4.5% of the horizontal cost. Jones & Doust found no significant difference between road and 0% at their slowest speeds, which the page now states. Treadmill sweat rates 30-50% higher, a fluid plan and 3-10% belt drift had no source.

  • corrected
    Daily Water Intake Formula

    Merged into Water Intake Calculator on 2026-10-21.

    The page's 30-35 mL/kg plus 400 mL per training hour did not match the calculator, which uses about 33 mL/kg scaled by activity and climate; the example now gives the calculator's 3.6 L. Replacing 125-150% of losses per hour during exercise misapplied ACSM's post-exercise advice. Caffeine and alcohol being net hydrating and urine colour being the better signal had no source and were removed.

  • corrected
    Workout Volume Formula

    A 5-30 rep range for equal growth, hypertrophy flattening beyond 2 reps in reserve and an 'effective reps' rule had no source; the page now cites Schoenfeld 2017 for weekly sets and for similar growth with low and high loads taken to failure.

  • corrected
    Strength Percentile Formula

    Merged into Strength Percentile Calculator on 2026-10-21.

    The page gave percentiles from Symmetric Strength and OpenPowerlifting for its example (85th and 45th), dataset sizes, a USAPL class and a 405 lb squat at the 60th or 30th percentile, none with a source, and did not describe the calculator. The calculator places a lift on its own scale of bodyweight multiples and interpolates a percentile between assumed anchors; the page now says so, with its result: Advanced, 83rd on that scale.

  • corrected
    Female Athlete Formula Suite

    Merged into Female Athlete Formula Suite on 2026-10-21.

    The page described an energy-availability calculation, but the linked suite computes FFMI, BMR, maximum heart rate and body fat; it now describes those formulas. A 5-8% luteal drop and an ovulatory peak in strength contradict McNulty 2020's trivial effect. Mifflin-St Jeor underestimating lean women by 150-300 kcal, perimenopausal protein of 2.0-2.4 g/kg, BIA and wearable error figures and a LEAF-Q prevalence range had no source. A Sims & Yeager citation had no link.

  • corrected
    Race-Week Taper Formula + Carb Loading (Burke)

    Mujika & Padilla 2003 was called a meta-analysis of 27 studies; it is a review, and the 27-study meta-analysis is Bosquet 2007. Carbohydrate loading was given as 7-12 g/kg for 1-3 days; the guidance is 10-12 g/kg a day for 36-48 hours (Thomas 2016). Taper cuts of 60-70% for beginners and 30-40% for elites, distance-specific taper lengths and a step taper suiting elites had no source and were removed.

  • corrected
    Riegel Race Time Formula

    Merged into Race Time Predictor — Riegel Formula, 5K to Marathon on 2026-10-21.

    The worked example raised 2.10975 to the power 1.06 as 2.2273; it is 2.2064, so a 42:30 10K predicts a 1:33:46 half marathon, not 1:34:40. The page said marathon predictions run 1-3 minutes fast and recommended adding 2-3 minutes; in 2,303 recreational runners, Riegel gave marathon times at least 10 minutes too fast for half of them (Vickers & Vertosick 2016). A Cameron formula with a 1.066 exponent and a 2010 Riegel re-fit had no source and were removed. The Daniels citation now names the 4th edition it links to.

  • corrected
    Running Pace Formula

    The Riegel step used 2.226 for (21.0975 / 10)^1.06; it is 2.2064, so a 45:00 10K predicts a 1:39:17 half at 4:42/km, not 1:40:10 at 4:45/km, 12 s/km slower than 10K pace rather than 15. The Cameron formula was given as a 1.13 power law without a source; it was removed with an unsourced claim about blended calculators. The Riegel citation now links to its PubMed record.

  • corrected
    Marathon Sweat Rate + Electrolyte Formula

    Merged into Sweat-Rate + Electrolyte Marathon Plan on 2026-10-21.

    The worked example planned 1.0-1.25 L/h of fluid and about 1,100 mg of sodium an hour, contradicting the calculator (800 mL/h, its cap, and an estimated 1,288 mg/h of sodium lost). Several statements had no support in the cited sources: replacing 70-90% of losses, a 500 mg/h sodium floor attributed to Casa 2007, a 460-1,840 mg/L sodium range attributed to Maughan 2007, a 40% drop in sweat sodium with heat acclimation, caffeine improving sodium uptake, and a hot-weather plan of 1.3-1.5 L/h. The heat-illness position stand was attributed to Casa; its first author is Armstrong, and it was removed as off-topic. The page now uses ACSM's 2% guidance, drinking to thirst (Hew-Butler 2015) and sweat norms from 1,303 athletes (Barnes 2019).

  • corrected
    Cycling FTP Power Zones Formula

    Merged into Cycling Power & FTP Zone Calculator on 2026-10-21.

    The calculator rounds 0.95 × 290 W to 276 W; the page used 275 W, so every zone boundary and the W/kg figure (3.67, now 3.68) were one step off. Power-profile W/kg bands attributed to Coggan, a ramp-test factor and its 3% error, a 3-8% gain per training block, and pro W/kg figures had no source and were removed. A 'Skiba & Jones 2007' citation could not be traced and Pinot & Grappe 2011 was described as W/kg categories it does not give; both were replaced. The page now cites Sitko 2023, which found 0.95 fits well-trained riders but 0.88 fits recreational ones, and Borszcz 2020 on test reliability.

  • corrected
    Sleep Debt Formula

    Merged into Sleep Debt Calculator on 2026-10-21.

    The page described a 14-day log; the calculator counts the last 7 nights, and the example now matches it. Van Dongen 2003 found 14 nights of 6 hours or less equivalent to up to 2 nights of total sleep deprivation; the page also said 18.5 hours of debt equalled 3 all-nighters and degraded reaction time by about 30%, neither in the study. Banks 2010 tested one recovery night; it did not show that 3-4 nights restore performance or that recovery is capped at 2 hours a night. The AASM recommends 7 or more hours, not 7-9. Mah 2011 did not report a 25% faster reaction time. A sleep diary was called the gold standard, and athletes were said to need 30-60 extra minutes; both were removed.

  • corrected
    Wendler 5/3/1 Formula

    Merged into Wendler 5/3/1 Planner on 2026-10-21.

    The week-4 deload listed 185 lb; 50% of a 364.5 lb training max rounds to 180 lb, as the calculator shows. 5's PRO was described as 5/3/5 reps; it is 5 reps on every working set. A quotation attributed to Wendler could not be found and was removed, along with unsourced year-over-year progress figures, a training-max reset rule of 0.85 × an estimate, and a citation to Jovanović's Strength Training Manual that supported no statement on the page.

  • corrected
    Swim Pace Formula

    Merged into Swim Pace Calculator on 2026-10-21.

    Unsourced figures were removed: an open-water surcharge of 5-15 s per 100 m and the 1:55 open-water pace built on it, pace tiers for moderate, advanced and elite swimmers, and the time cost of sighting. A 25-yard pool was said to be about 9% faster; the same speed gives a 100 yd time about 8.6% lower because a yard is 0.9144 m. The Swimming Fastest link no longer resolved and was removed.

  • corrected
    Waist-to-Hip Ratio Formula

    Merged into Waist-to-Hip Ratio Calculator on 2026-10-21.

    Sagittal abdominal diameter was said to outperform waist-to-hip ratio and waist-to-height ratio to be 'arguably more predictive', both without a source. The page now cites INTERHEART for WHR against BMI and Ashwell 2012 for waist-to-height ratio, and gives the WHO waist-measurement site instead of the natural narrowest point.

  • corrected
    Female Athlete Physiology: Where Formulas Fail

    Merged into Female Athlete Formula Suite on 2026-10-21.

    Several figures had no source: an FFMI ceiling of 21-22 for natural women (the cited cohort's 97.5th percentile is 23.9), trained women's BMR 5-8% above Mifflin, sex-blind VO2 max equations under-predicting trained women by 8-12%, the male skinfold equation over-estimating women by 3-5 points, late-luteal bioimpedance error, ferritin below 30 lowering VO2 max by 8-12%, post-menopausal bone and recovery figures, and a 5-10% TDEE over-estimate. The page said endurance training halves the post-menopausal VO2 max decline; Hawkins & Wiswell found women did not reduce it below 10% a decade. McNulty 2020 (Sports Medicine, not PLoS ONE) reports a trivial effect (ES -0.06), not 1-2%. The energy-availability threshold now cites Loucks & Thuma 2003.

  • corrected
    Home Gym Statistics

    Most figures had no checkable source: a $500 setup covering 90% of programme needs, 35% of adults exercising at home (the CDC brief cited does not record where people exercise), 30% higher activity for gym members who also train at home, and pandemic equipment growth attributed to an HFA report that does not contain it. Westcott 2012 and Cornelissen 2013 were cited for home-versus-gym equivalence they did not study, Cox 2021 for cardiac and orthopaedic rehabilitation (it covers respiratory disease), and two journals were misnamed. The page now uses band, push-up and bodyweight-interval trials and the Cochrane reviews of home-based rehabilitation.

  • corrected
    Supplement Industry Statistics

    Several statements contradicted their sources. Aung 2018 was described as low-risk populations; its 77,917 participants were high-risk. Pasricha 2014 was cited for iron helping only deficient people; it found VO2max gains in women of reproductive age generally. The NCHS brief covers 2017-2018 (57.6%), not 2017-March 2020. Unsourced figures were removed: an 8% creatine strength gain, caffeine gains of 3% and 7%, up to 25% of supplements adulterated (the cited letter is about recalled products), 50,000+ products, pre-workouts working through caffeine alone, and 270 banned substances screened by a certification programme.

  • corrected
    Strength Training Statistics

    The training-to-failure statistic linked to an unrelated triceps study; it now cites the Grgic 2022 and Refalo 2023 meta-analyses. Sherrington 2019 was cited for resistance training cutting falls by 34%; that figure is for balance-plus-resistance programmes, and resistance-only programmes had uncertain effects. Cornelissen 2013 was described as 28 trials with a 4/3 mmHg drop; it pooled 93 trials, and dynamic resistance training lowered blood pressure by 1.8/3.2 mmHg (4.0/3.8 with prehypertension). Unsourced figures were removed: a 30% gain from long rest periods, 6-30 reps for equal hypertrophy, a 4-8 week lag before hypertrophy, 20-50% better insulin sensitivity and 50% of age-related muscle loss offset by training. Momma 2022's mortality reduction is 10-17%, not 15%.

  • corrected
    Protein Intake Statistics

    Phillips & Van Loon 2011 was cited for a 1.6-2.4 g/kg ceiling above which protein is oxidized; their consensus is 1.3-1.8 g/kg, and 1.8-2.0 g/kg in a deficit. The ACSM joint position statement was cited for 1.2-1.4 g/kg for endurance athletes, a figure not in its summary, and Westerterp 2004 for protein's 20-30% thermic effect. Leucine and older-adult intake figures had no source; the older-adult figure now comes from an NHANES analysis (Krok-Schoen 2019). The RDA now links to the Dietary Guidelines table (46 and 56 g a day), and the whey, pre-sleep casein and vegan-diet results match their studies.

  • corrected
    Obesity Statistics

    The lead figure (41.9% of adults, 2017-March 2020) was attributed to a data brief that reports 40.3% for 2021-2023; overweight is now 72.4%, not 73.6%. The Global BMI Mortality Collaboration was cited for a ~20% mortality increase at BMI 30 or more; it reports 1.45 for BMI 30-35 and 2.76 for 40 and over. Whitlock 2009 was cited for 8-10 lost years at BMI 35 or more; that figure is for BMI 40-45. Gastric-bypass results were labelled LABS-2 and 5-year; they come from a 12-year Utah cohort. Diabetes risk of 3-7 times, global prevalence of 7% in 1990, a waist cut-off attributed to Després and a cross-trial claim that tirzepatide is 50% stronger than semaglutide had no checkable source and were removed.

  • corrected
    Intermittent Fasting Statistics

    Several figures contradicted or were missing from their sources. Patikorn 2021 was cited for an LDL drop of ~10% and triglyceride drop of ~25%; it reports no such figures, and Trepanowski 2017 found LDL rose 11.5 mg/dL with alternate-day fasting against daily restriction. The TREAT trial's lean-mass result is now given as its published lean-mass-index difference (0.16 kg/m²) rather than an unchecked 65% share, and its comparison is described against structured meals, not calorie-matched restriction. Other unsourced figures: 3-8% weight loss, a 7 cm waist reduction, 5-10% lower fasting insulin, ~75% adherence, a 5-7% loss on 5:2, a 1.3-5 times rise in growth hormone, 1.4 kg lost in Ramadan (the meta-analysis reports 1.24 kg), and an 8-10 hour window improving glycaemic control (the trial used 6 hours).

  • corrected
    Weight Loss Statistics

    Several figures were not in their sources: real-world loss 30-40% below prediction (Thomas 2012 attributes the shortfall to small exercise doses and extra intake, without that figure), 3.7 kg from food tracking, 25-30% more lean mass kept with high protein, 1.7 times the loss from daily weighing, 5-15% metabolic adaptation, kcal for 10,000 steps, and a 50% mortality reduction at 8,000-10,000 steps against 2,000. Bariatric surgery was given as 25-30% loss at 5 years; the cited study reports 26.9% at 12 years. A resistance-training statistic had no source, and the pound-a-week rule rested on a Mayo Clinic page rather than measured outcomes; both were replaced.

  • corrected
    Fitness App Statistics

    Several figures were not in their sources: smartphone step counts within 5-10% (Case 2015 measured -6.7% to +6.2%), wrist heart rate within 5-10 bpm, calorie errors of 20-40% (Shcherbina: no device under 20%), 5-25% app retention at six months (the cited survey reports that 45.7% had stopped some health apps), sleep tracking within 15-30 minutes, 6-7% lower BMI with trackers, and apps with goal-setting doubling the effect. A step-count claim that the 10,000-step target has good support now gives Paluch's age-specific plateaus (6,000-8,000 steps over 60, 8,000-10,000 under 60).

  • corrected
    Sleep Statistics

    Buxton 2010 was cited for 4-hour nights over 5 nights cutting insulin sensitivity by ~25%; the study used a week of 5-hour nights and measured 20% and 11%. Cappuccio 2011 was cited for a ~48% higher cardiovascular event risk; that figure is for coronary heart disease, and total cardiovascular disease was not associated with short sleep. Other figures were not in their sources: a ~7% next-day performance loss, ~70% of growth hormone released in deep sleep, naps recovering ~30% of lost performance, 17% more injuries per hour of lost sleep, and state-level sleep ranges for Vermont and Hawaii.

  • corrected
    Body Composition Statistics

    Several figures contradicted their sources. Romero-Corral 2008 was cited for BMI misclassifying muscular people; it found BMI 30 misses more than half of people with excess fat. Janssen 2000 was cited for 3-5% muscle loss per decade from 30; it found absolute muscle mass holds until about the late 40s. Kouri 1995 was described as setting FFMI 25 from pre-steroid athletes and later confirmed; the line came from 74 self-reported non-users in a preliminary study. DXA (±2-3), BIA (±5-8) and skinfold (±3-4) error figures, a 100 cm² visceral-fat threshold, 50-70% heritability and a 0.25 kg-a-month muscle-gain limit were not in the cited papers. The ACE chart link no longer shows the chart and was replaced with NHANES body-fat data (Heo 2012).

  • corrected
    Mobility & Injury Statistics

    Suni 1998 was cited for hip-flexor and hamstring tightness being the strongest correlates of back pain; it found leg flexibility was not associated with back health, while back endurance and upper-body strength were. Other figures were not in their sources: 84% lifetime back-pain prevalence, 2-8 times the ACL risk in women, 28% of running injuries at the knee, 1.7 million ER visits (the CDC report counts 8.6 million medically attended episodes), FMS scores below 14 tripling risk, 50% recurrence of running injuries, and twice the risk from sport specialization (Jayanthi reports OR 1.27). FIFA 11+ results were attributed to a different warm-up trial; figures now match each study.

  • corrected
    Average TDEE by Age, Sex, and Activity Level

    Several figures did not match their sources. Sedentary men aged 20-39 were given 2,200-2,400 kcal; the Dietary Guidelines table gives 2,400. Pontzer 2021 was cited for BMR making up 60-75% of TDEE and for a 1-2% decline per decade after 50; it reports stable adjusted expenditure from 20 to 60 and a decline only in older adults. NEAT varying by 2,000 kcal, Mifflin-St Jeor within 10% for 82% of people, 5-15% metabolic adaptation (Fothergill measured 499 kcal a day), protein's 20-30% thermic effect and a 5-15% rise from cold exposure were not in the cited papers. Pregnancy figures now use the Dietary Guidelines' +340 and +452 kcal.

  • corrected
    Gym Membership Statistics

    Several figures were attributed to HFA's 2024 report, which covers 2023 (72.9 million members); the 77 million, 96 million and 2019 comparison come from the 2025 report. Treadmill and free-weight usage shares, the 6-17 age share and a 5.6% growth rate could not be found in any HFA release and were removed. Sperandei 2016 was cited for 25-40% annual attrition and 50% quitting within six months; it found 63% quit before month three. A 35% combined-guideline rate did not match the CDC report (16.1-28.5% by area), and McAuley 1992 was cited for a 0.7 correlation it does not report.

  • corrected
    Calorie Deficit Calculator

    The deficit warning said 25% of TDEE is the threshold where metabolic adaptation accelerates and advised diet breaks every 8-12 weeks; neither figure has a source (the best-known diet-break trial alternated 2-week blocks). The warning now cites Garthe 2011 on lean mass at 19% and 30% intake cuts, and plans of 12 weeks or more note that real loss slows as expenditure falls. The TDEE calculator roundup article repeated the threshold claim and was corrected with it.

  • corrected
    Calorie Deficit Statistics

    Twelve of fifteen figures had no link and several did not match their studies: real-world loss 30-40% below prediction, metabolic adaptation of 5-15%, a 35-50% extra lean-mass loss from deficits over 25%, 25-30% more lean mass kept with high protein, 47% more fat loss from diet breaks (MATADOR reported 12.3 vs 8.0 kg), 93% vs 78% lean mass kept with lifting, 3.7 kg from food tracking, 1.7 times the loss from daily weighing, a 15-20% fall in BMR, and kcal for 10,000 steps. Each figure now comes from its linked study, including Leibel 1995, Hall 2011, Garthe 2011 and Weinheimer 2010.

  • corrected
    Overtraining Statistics

    Most figures were not in the cited papers: overtraining syndrome in 30-60% of elite athletes (the cited review calls it extremely rare), a 35% five-year rate, a 5-10 bpm resting heart-rate rise as an early marker (the cited review found submaximal heart-rate effects inconsistent), HRV falls of 10-30%, sleep loss of 30-60 minutes (Hausswirth measured 7.9%), mood-load correlations of 0.7-0.9, 6-12 weeks of rest, and a claim that energy deficit predicts overreaching better than training volume. The page now uses Kreher 2012, Matos 2011, Gabbett 2016 and the 2020 critique of the acute:chronic workload ratio.

  • corrected
    Hydration Statistics

    Several figures were not in their sources: a 2% fluid loss cutting aerobic performance by ~10%, sweat rates of 0.3-2.4 L an hour (NATA gives 0.5-4.0), sweat sodium of 0.5-1.0 g a litre, a 4 ml/kg absorption limit, strength falling 2-5% (Judelson reports ~2%), and glycerol extending exercise time by ~24% (the meta-analysis found 2.62%). Body-water percentages and a urine specific-gravity cut-off had no checkable source and were removed; hyponatremia now cites the Boston Marathon cohort (Almond 2005).

  • corrected
    Creatine Statistics

    Branch 2003 was cited for a ~7% gain in repeated-sprint running; the meta-analysis found creatine does not appear to improve running or swimming. Lanhers 2017 was cited for an ~8% strength gain, largest in trained people; it reports effect sizes and found no link with training status. Figures for lean mass (1-2 kg), non-responders (20-30%, blamed on high baseline creatine), dietary share (30-40%), caffeine interference and muscle-damage markers were not in the cited papers. The page now uses Hultman 1996, Greenhaff 1994, Delpino 2022, Chilibeck 2017 and a 2026 kidney-function meta-analysis.

  • corrected
    One-Rep-Max Formula Disagreement Benchmark

    The page said the six formulas agree most at 3-6 reps and that this makes a heavy triple trustworthy. Its own engine output shows the closest agreement at 8 reps and a wider spread at 3 reps (7.4%) than at 5 (5.6%). The dataset description also gave the lifted weight as 100 kg; the grid uses 110 kg. The text now derives the closest-agreement rep count from the engine and cites Reynolds 2006 for which set length predicts best.

  • corrected
    Epley, Brzycki, Lombardi, Lander: A Methodology Deep-Dive on 1RM Math

    Merged into One-Rep Max Calculator — Epley, Brzycki & Lombardi on 2026-10-21.

    The origin stories were invented: Epley's formula comes from a University of Nebraska poundage chart, Brzycki's from a practitioner article with no reported sample, and Lander's and Lombardi's from manuals, not from collegiate, cadet, track-athlete or squat datasets. The LeSuer 1997 summary named winners the study does not support, and the page said the formulas over-predict the deadlift; LeSuer found every equation underestimated it. A claimed ±2% agreement at 3-8 reps is really 2.9-5.4%, and the 10-rep Lander figure is 134.1 kg (spread 6.5%).

  • corrected
    One Rep Max Calculator

    The result note said estimates from more than 10 reps carry ±10% error, a figure with no source. It now says the formulas spread widely above 10 reps, which the calculator's own outputs show.

  • corrected
    One-Rep Max Statistics

    Rebuilt on sourced data. The strength standards were attributed to ExRx and Symmetric Strength with figures we could not trace, and several studies were cited for numbers they do not report: strength loss of 1-1.5% a year after 40 (Goodpaster measured 2.6-4.1% a year in older adults), 1RM accuracy of ±5%/±10%, Epley-Brzycki agreement within 3%, and squat-to-deadlift ratios from IPF data. Norms now come from 809,986 drug-tested powerlifting entries (van den Hoek 2024).

  • corrected
    Flexibility Statistics

    Most figures were not in the cited studies: 5-15° gains from static stretching, a 1-3% strength loss, 5-10% extra gain from PNF, 10-20% more ROM in women, hypermobility in 10-25% of people, and a 'Sjölie' sedentary-adult link (the study is of 88 adolescents). Three statistics had no source at all. Every figure now comes from its linked study, including Medeiros 2016, Kay & Blazevich 2012, Behm 2016, Lauersen 2014 and Mulvey 2013.

  • corrected
    Running Statistics

    The marathon world record was given as Kiptum's 2:00:35; it has been 1:59:30 (Sawe) since April 2026. The 19-79% injury range was credited to Videbæk (it is van Gent 2007), the 30% mileage rule to a commentary rather than Nielsen's 2014 cohort, and figures were added that their studies do not report: knee 28% of injuries, 30-50 km a week as the mortality optimum, running economy explaining 30% of marathon time, 2-8% economy gains, cadence of 170-180, and VO2 max decline slowed to 5% a decade.

  • corrected
    Periodization Statistics

    Several statistics contradicted their sources. Williams 2017 found larger periodization benefits in untrained lifters, not trained ones; Grgic 2017 studied hypertrophy only (PeerJ), not strength; Painter 2012 found no significant block-versus-DUP difference; Helms 2018 found no significant RPE advantage. The ~28%, 4-6%, 12-15% and ~3.1% figures were not in the cited papers, and two statistics had no source. All figures now come from the linked studies.

  • corrected
    Meal Prep Statistics

    Rolls 2007 was cited for pre-portioned meals and the plate method cutting intake by 10-30% and 25%; the study shows larger portions raising intake by 423 kcal a day. Time, cost, nutrient-retention and meal-planning figures that their cited USDA and survey sources do not contain were removed, and the remaining statistics were rewritten to match Wolfson 2015, Mills 2017, Ducrot 2017, Hollands 2015, Burke 2011, Lichtman 1992, Dennis 2010 and Leidy 2015.

  • corrected
    Marathon Statistics

    The men's world record was given as 2:00:35; it has been 1:59:30 (Sawe, London 2026). The 4:13 and 4:42 average finish times could not be traced and are replaced by RunRepeat's 2024 figures (4:24 and 4:51). Karp 2007 was cited for 30-50 km a week among amateurs; it measured Olympic Trials qualifiers (145 and 116 km a week). A 0.55 hazard ratio for marathon finishers is not in Lee 2014, which compared runners with non-runners. The wall at km 30-32, kidney-injury, glycogen and heat-slowdown figures now match their studies.

  • corrected

    Tool FAQs and how-to steps (site-wide)

    Checked the calculators' FAQ answers and how-to steps for figures without a source. Removed or replaced invented benchmarks (where lifters sit as a percentage of their genetic potential by training age, a 30-40% genetic spread, recomposition fat and muscle rates, strength losses from a weight cut, running-volume thresholds for interference, a 50% fall in immune-cell activity from sleep debt, per-block strength gains, gym-versus-meet and raw-versus-equipped percentages), and a guideline attributed to the NSCA. Answers now cite the studies behind them (Frankenfield 2005, Helms 2014, Schumann 2022, Huiberts 2024, Van Dongen 2003, Hubal 2005, Li 2013, the ACE body-fat chart and the IOM fat range) or say that no benchmark exists.

  • corrected
    Calorie Counting vs Intuitive Eating Diet for Weight Loss

    Checked against Raber et al. 2021 and Van Dyke & Drinkwater. The page said logging frequency tracked closely with weight lost; in Raber's review 12 of the 18 trials that measured adherence found that link, and the authors call the evidence variable. An FAQ answer said intuitive eating can lead to weight loss, against the page's own summary and the review it cites (weight maintenance, perhaps not loss). The 3,500 kcal per pound rule was presented as exact, and fixed macro ratios as critical for physique goals; both now say what holds.

  • clarified
    Detraining Decay Estimator

    The page described the estimate as the Mujika & Padilla detraining model; there is no such model, and the tool is a heuristic informed by their reviews (the formula page already said so). It now says that, removes a claim that losses are slower with a longer training history, and shows what studies measured beside the estimate: strength kept through 12 weeks off and 8% lost after 31 weeks in young adults (Lemmer 2000), and largely kept through 32 weeks (Bickel 2011). For long layoffs the heuristic predicts more loss than those studies saw.

  • corrected
    Detraining: Endurance Declines Faster Than Strength

    Merged into Detraining Decay Estimator on 2026-10-21.

    Rewritten against the cited studies. The page said VO2 max falls about 7% a week and strength 7 to 10% a week after the first weeks; Coyle 1984 measured 7% over the first 21 days and 16% by day 56, and Mujika and Padilla describe strength declines as limited and slow. Its week-by-week Coyle table (to -19%) and plasma-volume, cardiac-output and enzyme figures did not match the paper, muscle size was said to outlast strength (the review says the reverse), reference 3 was a 2001 paper labelled as Coyle 1984, the ageing figures came from Hagberg 1987 rather than Heath 1981, and the one-third maintenance dose came from Bickel 2011, not a Schoenfeld frequency study. The retention table by scenario had no source and is replaced by what each study measured.

  • corrected
    Female Athlete Physiology: Where Formulas Fail

    Merged into Female Athlete Formula Suite on 2026-10-21.

    The FFMI line gave natural elite female bodybuilders a ceiling of roughly 21 to 22 with no source; in 372 female collegiate athletes the 97.5th percentile was 23.9 (Harty 2019, now cited). Kouri's 25 is also now described as the upper limit of 74 self-reported male non-users rather than a 99th percentile in trained men.

  • corrected
    Maximum Natural FFMI: The Confounders That Bend the Limit

    Merged into FFMI Calculator — Adjusted FFMI & Natural Limit (~25) on 2026-10-21.

    A height-normalisation example subtracted where Kouri's correction adds: a 168 cm lifter with 78 kg of lean mass normalises to 28.4, not 26.4. The coefficient is now Kouri's 6.3 (Lifter A normalises to 26.2, not 26.1), and the correction is described as fitted to one athlete sample rather than to bodybuilders. Two more claims were wrong: a 168 cm lifter at FFMI 25 does not carry the same lean mass as a 198 cm lifter at 23.5 (at the same normalised 24 they carry about 66 and 99 kg), and Kouri's sample was 157 male athletes, not almost entirely contest-condition bodybuilders.

  • corrected
    FFMI for the Intermediate Female Lifter: A 60kg/165cm/22% Walkthrough

    With Kouri's published coefficient (6.3, not 6.1) the adjusted FFMI is 18.14, not 18.10. The lean-mass comparison of a 175 cm and a 155 cm lifter was described as the same adjusted FFMI; its figures (55.1 and 43.2 kg) are for the same raw FFMI of 18.

  • corrected
    FFMI Calculator

    The height-normalised FFMI used a coefficient of 6.1, as many calculators do; Kouri et al. 1995, which the tool cites, gives 6.3 × (1.80 − height). The calculator, the formula page and the worked examples now use 6.3; results move by under 0.1 for heights from 1.5 to 2.1 m (an adjusted FFMI of 18.10 at 1.65 m is now 18.14). Two explanations also had the direction backwards: raw FFMI favours taller lifters, so the correction lowers scores above 1.80 m.

  • corrected
    FFMI 25 Natural Limit: The Kouri 1995 Study, Reappraised

    Checked against Kouri 1995 and the collegiate cohorts it cites. Kouri studied 157 male athletes (83 steroid users, 74 non-users), not 157 competitive bodybuilders; the per-group FFMI clusters, the claim that drug-tested naturals have been documented at 26 to 27, and statements about ethnic cohorts had no source and were removed. The height section said tall lifters score low on raw FFMI; they score high, which is why the correction subtracts above 1.80 m. The percentile table now reports the measured cohorts, the body-fat error table is recomputed (about 0.26 FFMI per point at 85 kg and 1.80 m; it had understated the error), the four-year example table was off by 0.1 in most rows, a normalisation example subtracted where the correction adds, and the description promised a 2020 drug-tested reappraisal the page did not contain.

  • clarified
    Whoop vs Oura vs Garmin: Which Is Most Accurate for HRV?

    Re-checked against Dial et al. 2025; every figure matched. The page called it the largest and cleanest independent ECG comparison; it is an independent study (Air Force Research Laboratory funding, no competing interests) of 13 adults over 536 nights, and the page now says so, with the sample-size caveat.

  • corrected

    Checklists, guides and statistics pages (site-wide)

    A meta-description trimmer run on May 10, 2026 also cut every other description field longer than 160 characters, so 365 checklist items and guide steps across 25 pages ended mid-sentence ("hold each stretch for 20-30."). Their full text is restored from the version before the trim, and 65 page descriptions that ended mid-phrase were rewritten.

  • corrected
    Stretching Checklist: Warm-Up, Hold Times & Weekly Plan

    Merged into How to Stretch Properly: Dynamic vs Static, Hold Times on 2026-10-21.

    Rewritten against the ACSM position stand (Garber 2011), the Behm 2016 review of acute stretching and the Lauersen 2014 injury-prevention meta-analysis. The page said regular stretching prevents injuries; stretching had no protective effect in the meta-analysis, while strength training cut injuries to less than a third. Hold times now follow the ACSM (10-30 seconds, about 60 seconds per muscle, 2 or more days a week), and unsourced claims about muscle temperature, stretch order, an 80% adherence target and the stretch reflex were removed.

  • corrected
    What Is Time Under Tension? Simply Explained

    Merged into Strength & Muscle Building — Calculators on 2026-10-21.

    The page called time under tension a primary driver of muscle growth and recommended 30-60 seconds per set. A meta-analysis of eight trials that took sets to failure found similar hypertrophy with repetition durations from 0.5 to 8 seconds and worse results with very slow reps; the page now says so, and a citation to an unrelated periodization paper was replaced with that meta-analysis.

  • corrected
    How Many Sets Per Week for Hypertrophy? 10-20 Per Muscle

    Re-checked against Pelland 2026 (abstract and preprint), Schoenfeld 2017 and 2019, and Baz-Valle 2022; the figures matched. Two attributions were wrong: '8-12 weekly sets captures most of the strength response' was cited to Schoenfeld 2019, whose finding is that one set per exercise three times a week gained as much strength as five; and the claim that the band over-prescribes for beginners was cited to Baz-Valle 2022, which included only trained participants.

  • corrected
    Evidence-Based Hypertrophy Program: Sets, Reps, Frequency

    Re-checked against the cited meta-analyses (the volume, frequency, load and periodisation figures matched). Corrected: five sets of 30 against three sets of 10 was described as similar total reps (it is five times as many); the ACSM position stand was cited for four overload dimensions including technique, which is not one of its variables; pause squats were given as a lengthened-partial example; the checklist told lifters to train each muscle at least twice a week, which the article's own frequency evidence does not require for size. Removed an unsourced claim that a squat and a leg press build equal quadriceps size and one that three back-to-back specialization blocks cause regression; the heavy-load strength point now cites the load meta-analysis it rests on.

  • clarified
    Concurrent Training Interference: Does Cardio Hurt Gains?

    Re-checked every effect size against the cited abstracts (all matched). Three interpretive sentences went beyond their sources and now say what the studies show: the gap between Wilson 2012 and Schumann 2022 was attributed to poor program design in older trials, which neither paper tests; Gergley 2009's treadmill arm was described as eccentrically loaded, but it walked uphill; and a claim that running blunts hypertrophy was attributed to Blagrove 2018, a review of strength training for runners.

  • corrected
    Protein for Muscle Gain: 1.6 g/kg (Morton 2018)

    Checked against the cited papers. Morton 2018 found the benefit of extra protein smaller with age, not a higher break point in older adults; the older-adult per-meal figure is 0.40 g/kg of body mass (0.60 per kg of lean mass), not 0.6 g/kg; Trommelen 2023 measured 12 hours, not 30; the 0.4 g/kg per-meal figure was attributed to the ISSN stand, which recommends 0.25 g/kg. Collagen was given about 9% leucine; it is low in leucine and lacks tryptophan. The three leucine and PDCAAS tables carried no source and contradicted each other (whey 2.5 g of leucine per 20 g in one, per 22 g in another; 300 g of lentils both did and did not clear the threshold); they are replaced by Gorissen et al. 2018's measured protein needed to match the leucine in 25 g of whey. The meal-plan headings said about 170 g a day for plans totalling 202 to 205 g, and the calculator was described as asking for a lean-mass estimate, which it does not.

  • corrected
    Zwift vs MyWhoosh 2026

    The page gave Zwift's US annual membership as $149.99. Zwift's pricing FAQ gives $19.99 a month or $199.99 a year; the price, the cost comparison and the machine-readable facts now use $199.99.

  • corrected
    Garmin vs COROS vs Polar running watch 2026

    The battery row compared the Forerunner 970's GPS-only figure (26 h) with the other watches' dual-frequency figures, and gave the Polar Vantage M3 30 hours where Polar's manual says up to 27. The table now compares like modes (Forerunner 970 21 h with all systems and multi-band, PACE Pro 31 h, Vantage M3 27 h), and prices are current (Vantage M3 $499.99, PACE Pro $299).

  • corrected
    WHOOP 5.0 vs Ultrahuman Ring PRO 2026

    The page said the Ring PRO had double WHOOP's battery (15 days against 14 or more) and described WHOOP's resting heart rate as strong agreement with ECG, where the cited study rates WHOOP 4.0 moderate (CCC 0.91). Both corrected, and the validation now names the hardware tested.

  • corrected
    Pixel Watch vs Apple Watch 2026

    The page said both watches have dual-frequency GPS. Apple's specifications list precision L1 GPS for the standard Apple Watch Series; dual-frequency is on the Ultra. Corrected, and the page now compares the Pixel Watch 5 with the Series 12.

  • corrected
    WHOOP vs Apple Watch

    The Apple Watch SE 3 was listed from $229, which is Apple's education price. Its US starting price is $249; corrected throughout.

  • corrected
    Best fitness trackers 2026

    The page placed the Forerunner 265 under $400 (it is $449.99) and cited a COROS PACE 3 battery figure from an older version of the Garmin vs COROS comparison. Both corrected, with current models (Forerunner 70 and 170, PACE 4, Series 12, Oura Ring 5).

  • corrected
    Best smart scales 2026

    The mid-range pick was the eufy Smart Scale P3, which eufy discontinued on its US store in March 2026. Replaced with Renpho's MorphoScan line; the page also notes that Withings now requires Withings+ for Apple Health sync on accounts created from 13 October 2026.

  • corrected

    Prices shown in euros on US pages

    Several pages quoted WHOOP, MyFitnessPal or Strava prices in euros, read from the vendors' region-priced pages, beside US-dollar prices for other products. They now give US prices from US sources (WHOOP $199, $239 or $359 a year; MyFitnessPal Premium $79.99 a year on the US App Store; Strava $11.99 a month or $79.99 a year), with the regional difference noted where it matters.

  • verified

    October 2026 wearables refresh

    Rechecked every wearable, smart-ring, sleep, scale, app and bike-computer page against current vendor pages. Comparisons that named a replaced model moved to the current pair with a redirect from the old URL: Apple Watch Ultra 4 (from Ultra 3), fēnix 9 and Enduro 4, Eight Sleep Pod 6, Oura Ring 5, Forerunner 70 and 170, and Edge 550 and 850. The WHOOP 5.0 vs Garmin CIRQA page, written before CIRQA launched in July, now uses Garmin's published specs.

  • verified

    Catalog now 57 tools — methodology + verification standard held

    The tool catalog has grown from 46 to 57 since the April 2026 pass. The 11 tools added since then carry the same standard as the original set: a methodology page with formula, derivation year, population, approximation range, citation, and change log, plus a tool-correctness check of each formula against its published derivation.

  • verified

    Methodology pages — all 46 tools

    Methodology pages published for all 46 tools. Tool-correctness verification found zero formula mismatches against published derivations: FFMI against Kouri 1995, DOTS against the IPF 2019 coefficients, VO2 max against Cooper 1968 / Kline–Rockport 1987 / Nes 2011, Riegel with the 1.06 exponent, ideal-weight with Devine / Robinson / Miller / Hamwi all exposed as user-selectable choices, 1RM averaging Epley / Brzycki / Lombardi / Mayhew / Wathen / Lander with a range.

Reporting an error

To report a factual error, dispute a methodology result, or flag an undisclosed sponsor relationship, use the contact details at /about/. Substantiated reports are acknowledged within 5 business days and logged here if action is taken.

General fitness estimates, not medical advice. For a medical decision, ask a doctor.