Training & Nutrition Calculators
Coach-built tools to plan and adjust your numbers.
BMI Checker
Estimate BMI from your height and weight.
Use with photos and performance, not as a diagnosis.
Navy Body‑Fat Estimate
Estimate body fat from simple tape measurements.
Track trends, not single readings.
TDEE Calculator
Estimate daily calories and clear targets.
Start here, adjust after 1–2 weeks.
1RM Calculator
Estimate 1RM and training percentages.
Plan percentages; don’t chase weekly.
Protein Intake
Find daily protein targets for your goal.
Daily total matters most.
Macros & Calories
Split calories into macro targets that fit.
Keep protein steady; adjust carbs/fats.
Hydration
Daily fluid and sodium ranges for training.
Use as a baseline; tweak by feel.
Max Heart Rate
Estimate max heart rate and training zones.
Zones are a guide; use the talk test.
VO2 max estimate
Estimate VO2 max from age and RHR.
Rough marker; track trends.
RPE & Progression Helper
Turn 1RM or last top set into next week’s load with RPE.
One place for RPE %s and progression jumps.
Exercise Search Helper
One‑tap search prompts for coaches.
Use to support training, not replace it.
More tools on the way
Warm-ups, block templates, and habit trackers.