Eleven quick tools covering nutrition, training and lifestyle — pick whichever fits what you need right now. Each one takes a couple of minutes and gives you something real to work from.
Body-fat-adjusted calorie targets, goal intensity control, and optional training-day carb cycling.
Energy expenditure, lean/fat mass, BMI, waist-to-height ratio, and where your calories actually go.
A full 7-day meal plan with day-by-day variety, calorie estimates, and a weekly-scaled shopping list.
An interactive checklist with daily sub-tasks, a progress ring, and a streak tracker that saves as you go.
A 13-question diagnostic across nutrition, training, recovery and dieting history — finds your real primary blocker.
Your exact calorie target, milestone dates, and a realistic vs. idealised weight trend chart.
A full programme: warm-ups, RPE targets, a weekly volume chart, and a 4-week progression plan.
Evidence-tiered recommendations with real dosage, timing, and a budget priority order.
A precise body fat estimate from caliper measurements using the Jackson-Pollock method.
Log workouts and body stats and see your trends on a live dashboard.
Your metabolic age, full health score, and personalised recommendations.