Hydration Calculator
Daily water target adjusted for bodyweight, activity, and climate.
Daily Total
Baseline
Training Add-On
If your urine is consistently dark yellow, you're under. Pale straw = correct. Distribute intake across the day — chugging 1L at 9 pm is sleep sabotage.
Distribute intake across the day — small sips beat huge gulps. Pair with the Macro Calculator and Step Goal Estimator for the rest of the daily plan.
What each one does
Use them in combination — pick a daily target, lock in a 1RM, dial in steps, and check progress with body-fat and standards.
Daily targets
Macro Calculator
TDEE-based calorie and macro targets for fat loss, recomp, and muscle gain.
Nutrition
Protein Calculator
Daily protein and per-meal distribution based on bodyweight and goal.
Energy balance
TDEE & Maintenance
Daily energy expenditure using Mifflin-St Jeor and activity multipliers.
Planning
Weight-Loss Pace
Estimate weeks to a goal weight at sustainable rates of fat loss.
Activity
Step Goal Estimator
Daily step target to widen your deficit without hurting recovery.
Recovery
Hydration Calculator
Daily water target based on bodyweight, activity, and climate.
Strength
1RM Calculator
Estimate your one-rep max from a clean working set (Epley + Brzycki blend).
Strength
Plate Loader
How to load a barbell to a target weight, in kg or lb.
Composition
Body-Fat Estimator
Navy-method body-fat percentage from waist, neck, and (women) hip measurements.
Strength
Strength Standards
Look up where your big lifts sit relative to bodyweight and training age.
Decision
Goal Path Finder
Match Foundation, Hypertrophy, or Recomposition to your goal and lifestyle.