All tools are free and run in your browser. Nothing you type is sent anywhere.
Calorie calculator (home page)Sleep and recovery
Sleep timing calculator
Find the best bedtime or wake-up time around 90-minute sleep cycles.
Caffeine clock
See how much caffeine is still in your body at bedtime.
Social jetlag and sleep debt
Compare your weekday and weekend sleep and estimate your weekly sleep debt.
Recovery score
A 30-second daily self-check of sleep, stress and training load with a 14-day history.
Nutrition
Protein target calculator
Daily protein range in grams from your weight, training and goal.
Protein from food planner
Add up your daily protein from real foods and see how far you are from your target.
Supplement stack checker
Add up vitamin and mineral doses from all your supplements and compare them with safe upper limits.
Creatine dose calculator
A daily creatine dose from your body weight, with an optional loading plan.
Eating window planner
Plan a time-restricted eating window around your wake-up and bedtime.
Weight
Real TDEE finder
Work out how many calories you actually burn from your own weight and food data.
Weight trend smoother
Paste your daily weights and see the real trend behind water-weight noise.
Weight goal planner
Realistic timeline to your goal weight, with metabolic slowdown built in.
Fitness and performance
Heart rate zones calculator
Training zones from your age and resting heart rate.
VO2max estimate
A quick estimate of your aerobic fitness from heart rate.
Stress and wellbeing
Lifestyle stress load index
See how sleep, caffeine, movement, downtime and workload add up, and which habit to change first.
Breathing timer
A guided slow-breathing exercise with a visual pacer, from 2 to 10 minutes.
Doctor visits
Should I see a doctor? Red-flag checker
Check a list of warning signs and see how urgently to get medical help. Not a diagnosis.
Doctor visit prep sheet
Turn your symptoms and questions into a one-page summary to bring to your appointment.