01 / THE TOOLKIT

Calculators built
to show their work.

Small, focused instruments for health, fitness, exercise and nutrition. Run a calculation, then inspect the method, assumptions and sources behind it.

18 LIVE TOOLSNO SIGNUPDATA LOCAL
START HERE

The five tools we built to answer the common questions first.

High-intent calculations with the deepest supporting methodology and guides.

01TDEE & BMR CalculatorEnergy ↗02Macro & Calorie CalculatorNutrition ↗03Body Fat EstimatorBody ↗04One-Rep Max EstimatorPerformance ↗05Protein TargetNutrition ↗
01 / Energy

Energy

BMR, expenditure and energy-balance estimates.

01TDEE & BMR CalculatorFive formulas run side by side so you can see the spread, not one hidden guess.LIVE02Deficit & Goal-Date PlannerDynamic model that accounts for metabolic slowing, not the flat 3,500-kcal rule.LIVE
02 / Nutrition

Nutrition

Calories, macros and practical protein targets.

01Macro & Calorie CalculatorCalorie target from five BMR equations, split into macros by percent or grams.LIVE02Hand-Portion TranslatorTurns gram targets into palms, cupped hands and thumbs — no scale needed.LIVE03Protein TargetFrom lean mass, adjusted for deficit depth, training age and older adults.LIVE
03 / Body

Body

Body-composition and weight-range estimates.

01Body Fat EstimatorNavy tape, Deurenberg and skinfold methods — each with its published error range.LIVE02Lean Mass & FFMIFat-free mass index, normalised for height — BMI with the fat removed.LIVE03Healthy Weight RangeFour classical formulas, the healthy-BMI band, and waist-to-height risk.LIVE
04 / Performance

Performance

Strength, loading and performance measures.

01One-Rep Max EstimatorEpley, Brzycki, Lombardi, Wathan and O’Conner, plus a full percentage table and RPE converter.LIVE02DOTS, IPF GL & Wilks ScoreModern powerlifting scoring with Wilks shown as legacy, not as the default.LIVE03Strength StandardsYour lifts against bodyweight-relative levels, adjusted for age and sex.LIVE04RPE, RIR & %1RM ConverterPrescribe working loads by reps in reserve instead of a fixed percentage.LIVE05Plate Loader & Warm-Up RampWhat to put on each side, plus a warm-up progression to the working set.LIVE
05 / Cardio

Cardio

Heart rate, running and activity-energy tools.

01Heart Rate ZonesKarvonen reserve zones using Tanaka rather than “220 minus age”.LIVE02Calories Burned by ActivityMETs-based estimates across 30+ activities from the Compendium.LIVE03Running Pace & Race PredictorSplits, pace conversion, and Riegel predictions with honest confidence flags.LIVE
06 / Recovery

Recovery

Sleep and stimulant timing estimates.

01Sleep Cycle CalculatorBedtimes and wake times aligned to sleep cycles, with age-based guidance.LIVE02Caffeine Half-LifeWhen your last coffee actually clears before bed.LIVE
07 / IN DEVELOPMENT

What's next.

Micronutrient & DRI ReferenceFull vitamin and mineral targets by age, sex and life stage.Planned
Recipe Macro BuilderEnter ingredients, get per-serving macros.Planned