Tools
Free tools, no login.
Quick calculators and decision aids for training and nutrition. No email capture, no popups, no upsells.
Macro + Calorie calculator
A daily calorie target plus a full macro split (protein, fat, carbs) based on your bodyweight, activity level, goal, and choice of split. Protein stays at 0.7–1 g/lb of bodyweight regardless of split. Standard, Higher fat, or Higher carb shifts where the rest of your calories go. The why behind the protein number is in Protein, plainly.
Your daily targets
Should I train today?
Four quick questions. Don't overthink them. The point is to take "do I feel like it" out of the conversation and replace it with "should I, today, given how I actually am."
Hydration target
A daily water target that adjusts for your training load, plus a few milestones so it's not 60 oz at 10 PM.
Your target
Hit these milestones so it isn't 60 oz at 10 PM.
General rule: 0.5 oz per pound, plus 12 oz per heavy training hour. Add more in heat, cut a little if you're eating a lot of water-rich foods.
Realistic weight-loss timeline
A timeline that's actually sustainable. The fast version isn't faster in real life. It just rebounds.
Your estimate
Want a coach instead of a calculator?
These tools give you a number. A coach gives you a system.
See coaching options