Six tools for training and eating with precision. Plan your week, check your recovery, calculate your strength numbers, find your heart rate zones, measure your body composition, and dial in the calories your body actually needs.
Pick your days. Pick your goal. Get a balanced split built around recovery.
Three inputs. One honest answer for today.
Enter a weight you can lift with good form — not your grinding max — and get your full percentage table for programming. Best accuracy at 3–6 reps.
Personalised zones using the Karvonen formula — more accurate than age-based estimates because it accounts for your actual resting heart rate and cardiovascular baseline.
Zone 2 is your LIIT target. Zone 4 is where HIIT lives. Most people default to Zone 3 without realising it and miss the distinct benefits of both.
Body fat via the US Navy tape measure method — no body scan needed. BMI included as a secondary reference, with an honest note on what it does and doesn't tell you if you lift.
Your maintenance calories via the Mifflin-St Jeor formula — the number your body burns before you eat a thing, then adjusted for how you move. Eat below it to lose fat, at it to hold, above it to build.
Numbers don't train for you, but the right ones cut through guesswork. These are the calculators I actually use: a weekly planner to structure training around a real schedule, a recovery check for the days you're not sure whether to push or rest, a 1RM calculator to program strength honestly, heart-rate zones so cardio has a target, and body composition to track what the scale hides. None of them are the point. The training is the point. These just keep you honest about it.
Because recovery, heart-rate zones, and how you program strength all shift with age. Using numbers calibrated for a 25-year-old is how people over 40 get hurt or stall. These respect the biology you actually have.
It's an estimate from a lighter set, not a max attempt — which is the point. After 40, grinding out a true one-rep max for the ego isn't worth the risk. Estimate it, program off it, stay healthy.
Use it on the days you're genuinely unsure. Mild soreness in a fresh muscle group — train. Systemic fatigue where everything feels heavy — that's a rest day. It helps you tell the difference instead of guessing.
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) is that number multiplied by an activity factor for movement, work, and training. Your TDEE is your maintenance calories: eat below it to lose fat, at it to hold, above it to build.
All of them. No signup, no ads.