Health & Fitness Tools

💤

Recovery

Power Nap Calculator

Optimal nap duration and timing for different goals.

👁️

Recovery

Screen Break Timer

20-20-20 rule and eye health for screen workers.

💻

Recovery

Desk Stretch Routine

5-minute stretch routine for office/desk workers.

🌱

Psychology

Growth Mindset Quiz

Assess your mindset and get strategies for mental growth.

⚡

Psychology

Discipline Score

Rate your training discipline across key consistency factors.

🪞

Psychology

Body Image Check

Self-assess signs of body dysmorphia or unhealthy body image.

🏅

Biomarkers

Health Trifecta Score

Combined score across cardio fitness, strength, and body composition.

📊

Biomarkers

Metabolic Age Calculator

Compare your metabolic health to population age norms.

🦴

Biomarkers

Bone Health Risk Score

Assess osteoporosis risk factors and prevention strategies.

🦋

Biomarkers

Thyroid Symptom Checker

Screen for hypothyroid and hyperthyroid symptoms.

🩸

Biomarkers

Anemia Risk Assessment

Assess risk of iron-deficiency anemia from symptoms and diet.

⭐

Nutrition

Protein Quality Ranker

Compare protein sources by PDCAAS, leucine, and bioavailability.

🥤

Nutrition

Smoothie Macro Builder

Build a smoothie hitting specific macro and calorie targets.

🍌

Nutrition

Pre-Workout Meal Planner

Optimal pre-workout meal timing, size, and composition.

🍗

Nutrition

Post-Workout Meal Planner

Optimal post-workout nutrition for recovery and growth.

🥜

Nutrition

High-Protein Snack Guide

Quick protein-rich snack ideas sorted by calories and convenience.

💰

Nutrition

Budget Meal Planner

Hit your macros on a tight budget with affordable food swaps.

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Nutrition

Hidden Sugar Calculator

Calculate hidden sugars in common foods and drinks.

📐

Body

Frame Size Calculator

Determine your body frame size from wrist circumference.

🏊‍♀️

Cardio

Swim Fitness Test

Assess swim fitness with timed distance tests.

🔁

Cardio

Interval Running Plan

Build a progressive interval running program.

📊

Training

Power-Volume Calculator

Calculate volume load across your training week.

🔬

Training

Microloading Guide

Progress with fractional plates when standard jumps stall.

🔺

Training

Pyramid Set Builder

Build ascending, descending, or triangle pyramid sets.