Health & Fitness Tools

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Supplements

Creatine Calculator

Calculate your optimal creatine dose for loading and maintenance phases.

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Supplements

Vitamin D Calculator

Estimate your vitamin D needs based on latitude, skin tone, and sun exposure.

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Supplements

Supplement Stack Builder

Build an evidence-based supplement stack ranked by scientific tier.

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Training

Warm-Up Generator

Generate a dynamic warm-up routine based on your workout type.

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Training

RPE / RIR Converter

Convert between RPE, RIR, and percentage of 1RM for training autoregulation.

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Training

Weekly Volume Checker

Check if your weekly training volume is optimal for each muscle group.

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Training

Deload Week Planner

Plan your deload week with optimal volume and intensity reductions.

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Training

Training Split Finder

Find the best training split based on your schedule and experience level.

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Training

Rest Timer Guide

Get optimal rest periods between sets based on your training goal.

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Strength

Strength Standards

See where your lifts rank from beginner to elite for your bodyweight.

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Strength

Plate Loading Calculator

Calculate which plates to load on each side of the barbell.

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Recovery

Fitness Age Calculator

Estimate your biological fitness age based on key health metrics.

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Recovery

Recovery Score

Rate your recovery readiness based on sleep, soreness, mood, and HRV.

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Recovery

Stress Level Assessment

Assess your current stress load from training, work, and lifestyle factors.

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Cardio

Steps to Calories

Convert daily step count to estimated calories burned.

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Training

Bodyweight Progression

Find your progression level for push-ups, pull-ups, squats, and dips.

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Strength

Grip Strength Standards

Check your grip strength against age and sex-based population norms.

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Recovery

Flexibility Assessment

Test and score your flexibility across 6 key movement patterns.

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Nutrition

Meal Plan Generator

Generate a simple daily meal framework hitting your macro targets.

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Nutrition

Sodium Calculator

Calculate recommended sodium intake for athletes based on sweat rate.

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Nutrition

Carb Timing Planner

Plan carbohydrate intake timing around your training sessions.

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Body

Weight Loss Timeline

Predict how long it will take to reach your goal weight at your deficit.

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Body

Muscle Gain Estimator

Estimate realistic muscle gain potential based on training experience.

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Cardio

Race Time Predictor

Predict finish times across distances from 5K to marathon.