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.
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.