Performance Tools
Seven science-based calculators to optimize your training, nutrition, and supplementation. All calculations are based on peer-reviewed research.
Calorie Deficit Calculator
Calculate your BMR, TDEE and optimal calorie deficit for fat loss or muscle gain. Based on the Mifflin-St Jeor equation.
Macro Calculator
Get personalized protein, carbohydrate and fat targets. Supports standard, keto and vegan diet modes.
Intermittent Fasting Timer
Live countdown timer for 16:8, 18:6, 20:4, 5:2 and OMAD protocols. Visual fasting circle.
Protein Calculator
Evidence-based daily protein targets based on your weight, goal and activity level. Per-meal breakdown included.
Zone 2 Heart Rate Calculator
Calculate all 5 heart rate training zones. Supports both standard and Karvonen formula with resting heart rate.
Supplement Dosage Calculator
Evidence-based dosing for creatine, magnesium, vitamin D, omega-3, caffeine and zinc based on your body weight.
Fitness Age Estimator
Estimate your body fat percentage using the Navy method and calculate your biological fitness age.