Tools

Calculators

Personalized tools that turn your numbers into clear targets. No guesswork, no generic advice.

Protein Target Calculator

Find your daily protein goal based on your weight and training objective. Takes 30 seconds.

Want to understand the research behind this?

Calculate your Total Daily Energy Expenditure and get a calorie target tuned to your goal — fat loss, maintenance, or muscle gain.

Get your complete daily macro split: protein, fat, and carbs, calibrated to your weight, calorie target, and goal.

Want to understand the research behind this?

Estimate your 1RM from any working set and get a full training percentage breakdown for strength and hypertrophy work.

Find the best bedtime or wake time based on 90-minute sleep cycles. Wake at the end of a cycle, not the middle.

Find your aerobic base-building zone for fat oxidation, mitochondrial development, and endurance. Enter your age for a personalized range.

Find your optimal first coffee time and last-coffee cutoff. Based on the 90-min cortisol awakening response and caffeine half-life science.

More calculators coming soon: sleep debt, HRV zone targets, and training load.