| Tool | Description |
|---|---|
| Calorie Needs / TDEE Calculator | Estimate RMR and total daily energy expenditure, with calorie targets for maintenance, fat loss, or gain. |
| Macronutrient Split Calculator | Break down your daily calories into protein, fat, and carbs with science-backed defaults and charts. |
| Calorie Deficit Timeline / Cut–Bulk Planner | Project your timeline for cutting, bulking, or maintaining with calorie targets, charts, and weekly roadmap. |
| Body Fat % Estimator (Navy & Skinfold) | Estimate body fat % with Navy circumference or Jackson–Pollock skinfolds, then view fat vs. lean mass with charts. |
| Carb Cycling Planner | Plan low/medium/high carb days around training with fixed protein & fat; carbs flex to hit targets. Includes charts and weekly summary. |
| Target Weight Calculator | Calculate your target weight based on your goals and body composition. |
| Advanced BMI Calculator | Calculate your Body Mass Index (BMI) with advanced options for more accuracy. |
| Resistance Bike Intervals | Perform resistance bike intervals with warm up and cool down. |
| Tool | Description |
|---|---|
| RMR Calculator | Calculate your Resting Metabolic Rate. |
| Hydration & Electrolyte Needs | Build a pre/intra/post hydration plan with sodium, potassium, and magnesium targets — open to all visitors. |
| Advanced Hydration Calculator | Estimate daily hydration using weight, age, activity, environment, and food intake. |
| METs Calculator | Estimate calories burned from MET values. |
| 1RM Calculator | Estimate the maximum weight for one repetition. |
| Lean Body Mass Calculator | Estimate lean body mass from weight and body fat. |
| Countdown Timer | Use a countdown timer for intervals. |
| HIIT Timer | Interval training timer. |
| Sample HIIT Workout | Try a pre made HIIT session. |
| Stopwatch | Straightforward stopwatch with milliseconds. |
| Advanced Protein Calculator | Daily protein and amino acid targets. |