Tools

Health Tools

Personalized calculators and finders that turn your numbers into clear targets. No guesswork, no generic advice.

AllNutritionTrainingSleepWellness
🥩Nutrition

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?

Read The Protein Protocol →
🔥Nutrition

TDEE Calculator

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

⚖️Nutrition

Macro Calculator

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?

Read The Protein Protocol →
📅Nutrition

Weekly Calorie Budget Calculator

Plan your calories across the whole week instead of hitting a perfect daily target. Bank on light days and spend on weekends and social events.

Want to understand the research behind this?

Read The Weekly Calorie Budget →
📉Nutrition

Fat Loss Progress Check

Get a verdict on your rate of fat loss — ideal, too fast, too slow, or stalled — with a specific action recommendation for each case.

Want to understand the research behind this?

Read Progress Stall Adjustment Guide →
🏋️Training

One Rep Max Calculator

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

🫀Training

Zone 2 Heart Rate Calculator

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

😴Sleep

Sleep Cycle Calculator

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

☕Sleep

Caffeine Window Calculator

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

💊Wellness

Supplement Finder

Build a personalized supplement stack in 2 minutes. Step through sleep, stress, energy, and recovery — get evidence-based recommendations with dosing and timing.

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

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ProtocolProtocol

The intelligence layer for your health stack.

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