Tools

Free calculators, real math.

Quick, accurate, no email gate, no upsell traps. Every tool comes with a plain-English explanation of what it’s doing and why the number is what it is.

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Calorie & TDEE Calculator

A free TDEE and calorie calculator built on the Mifflin-St Jeor formula, with honest daily targets for cutting, maintenance, and lean bulk.

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Personalized Nutrition Guide

How real coaching builds a nutrition plan that fits the person, BMR, calorie targets, macros, and the micronutrients most plans miss.

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Macro Calculator

Convert your calorie target into a protein / carb / fat split that fits your goal and training week.

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BMI + Waist-to-Height Calculator

BMI plus waist-to-height ratio, the screen most doctors trust more than BMI alone.

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Body Fat Estimator

Estimate body fat percentage using the US Navy method, useful for tracking trends, not absolutes.

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1RM Calculator

Lift-aware one-rep max from a submaximal set, with the formula sports-science research shows tracks best for each lift.

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Want the plan behind the numbers?

Calculators are a starting point. If you want a coach reading the data, adjusting the plan, and keeping you honest, let’s talk.

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