Free tools
Each tool is free to use, accurate, and ready to feed straight into our custom diet-plan builder.
Body Mass Index — your weight class by height.
Basal Metabolic Rate — calories you burn at rest.
Total Daily Energy Expenditure with activity.
Protein, carbs, and fat split for your goal.
Navy method — no calipers required.
Daily hydration target by weight & activity.
Healthy weight range for your height.
Estimate your max from a sub-max set.
Daily protein target for your body & goal.
Calorie target & timeline to hit a goal weight.
Central-fat risk — waist vs. your height.
Five training zones from age & resting HR.
Calories & macros of a real Indian meal.
How much muscle you can realistically gain.
Has dieting actually slowed your metabolism?
Turn daily steps into a calorie deficit.
