Tools
Health tools.
Your numbers, as targets.
Personalized calculators and finders that turn your numbers into clear targets. No guesswork, no generic advice.
10 free tools. Your numbers in, a clear target out.
Try it here
Protein Target Calculator
153g protein / day
About 38 g across four meals, 612 kcal from protein.
01
Protein Target Calculator
Find your daily protein goal based on your weight and training objective. Takes 30 seconds.
The research: The Protein Protocol02
TDEE Calculator
Calculate your Total Daily Energy Expenditure and get a calorie target tuned to your goal — fat loss, maintenance, or muscle gain.
03
Macro Calculator
Get your complete daily macro split: protein, fat, and carbs, calibrated to your weight, calorie target, and goal.
The research: The Protein Protocol04
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.
The research: The Weekly Calorie Budget05
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.
The research: Progress Stall Adjustment Guide01
One Rep Max Calculator
Estimate your 1RM from any working set and get a full training percentage breakdown for strength and hypertrophy work.
02
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.
01
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.
02
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.
01
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.
On the bench
More calculators coming soon: sleep debt, HRV zone targets, and training load.
Same idea as the rest: start from your own numbers.