Tools & Calculators

Free training and nutrition calculators to help you dial in your performance. Select a tool below to get started.

Select a calculator above

Each tool contains multiple calculators — pick a category to explore them all.

Nutrition Intelligence Hub

Fueling is personal. Use our interactive tools to calculate your specific needs for carbohydrates, hydration, and daily nutrition.

Session Details

Duration 1h 0m
0m1h2h3h4h
Intensity
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Tip: High intensity refers to sessions near or above threshold (Zone 4/5). Low intensity refers to easy recovery efforts (Zone 1/2).

Recommended Intake

12 g / hour

"Small amounts of carbs can help performance. A mouth rinse or small sip is often enough."

Practical Equivalents (per hour)

1 Energy Gels
0.3 Drink Mix Servings

Conditions

Total Duration 1h 0m
Sweat Rate
Conditions

Estimated Total Loss

Sodium

Critical for fluid retention

450mg Total Need

Potassium

Supports muscle function

200mg Total Need

Recommendation

water_drop

Standard hydration strategy. 1 electrolyte serving is likely sufficient.

Your Stats

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Daily Target

2672 kcal

165g

Protein

Repair & Build

351g

Carbs

Primary Fuel

68g

Fats

Hormone Health

Based on your BMR (Mifflin-St Jeor), this macro split prioritizes performance maintenance.

Growth Intelligence Hub

Use our interactive tools to calculate your optimal protein intake, calorie surplus, and genetic muscle-building potential.

Your Details person
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Research: 1.6-2.2g/kg/day maximises muscle protein synthesis. Higher intakes show no additional benefit for most individuals.

DAILY PROTEIN TARGET
160g
40PER MEAL (4 MEALS)
4.8LEUCINE / MEAL (g)
2SHAKES NEEDED
2.0g / kg BODYWEIGHT
Your Stats calculate
LEAN GAIN CALORIES
2860kcal
2560MAINTENANCE (TDEE)
+300SURPLUS
160gPROTEIN
375gCARBS
tips_and_updates

Lean Gain: A 250-350 kcal surplus is optimal for building muscle while minimising fat gain. Expect ~0.25-0.5kg per week.

Your Frame straighten
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Berkhan Formula: Max lean body mass at ~5-6% body fat = Height (cm) - 100. This provides a realistic ceiling for natural lifters.

GENETIC CEILING
78kg lean
88STAGE WEIGHT (KG)
93OFF-SEASON (KG, ~15%BF)
2.5KG MUSCLE / YEAR NOW
68%OF GENETIC POTENTIAL
psychology

Year 3: You can still gain ~2-3kg of muscle per year with optimal training and nutrition. Focus on progressive overload and consistency.

Power Intelligence Hub

Use our interactive tools to optimise your training load, power output, and stimulant timing.

Estimate Your Max sync
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Epley Formula: 1RM = Weight × (1 + Reps ÷ 30). Most accurate for rep ranges of 2-10.

ESTIMATED 1RM
117kg
10590% (HEAVY)
9380% (STRENGTH)
8270% (HYPERTROPHY)
7060% (POWER)
Your Lifts settings
DOTS SCORE
351pts
TOTAL420kg
psychology

Classification: Intermediate. Keep training — Advanced starts at 400 DOTS.

Caffeine Intake coffee
schedule
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Half-life: Caffeine has a ~5hr half-life. After 5 hours, half the dose remains active in your bloodstream.

CAFFEINE REMAINING
Now200 mg
+2 hours152 mg
+5 hours100 mg
+10 hours50 mg
Bedtime (10pm)-- mg
bedtime

Sleep Tip: Aim for under 50mg by bedtime to avoid sleep disruption.

Health Intelligence Hub

Optimize your daily protocol with our specialized health calculators.

Wake Up Time sync
schedule

Select the time you need to be awake and alert.

info

The Science: Sleep occurs in 90-minute cycles. Waking up at the end of a cycle leaves you feeling refreshed. Waking up in the middle of deep sleep causes grogginess (sleep inertia).

RECOMMENDED BEDTIMES

Includes 15 mins to fall asleep.

09:45 PM BEST
6 CYCLES (9 HOURS)
11:15 PM GOOD
5 CYCLES (7.5 HOURS)
12:45 AM MIN
4 CYCLES (6 HOURS)
sync Daily Activity
1h 0m
water_drop
RECOMMENDED DAILY INTAKE
3.1L

approx 13 glasses

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Tip: This includes water from all sources (coffee, tea, food). Aim to drink consistently throughout the day rather than all at once.

settings Your Stats
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BASAL METABOLIC RATE (BMR) 1724 kcal

Calories burned at complete rest

2672 kcal

TOTAL DAILY ENERGY EXPENDITURE

psychology

Metabolic Insight: Your TDEE is the number of calories you burn per day including activity. To maintain weight, eat this amount. To lose weight, aim for 2272 kcal.

Endurance Intelligence Hub

Use our interactive tools to dial in your race nutrition, pacing, and hydration strategy.

Race Details sync
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Science: Endurance events >90min require 60-90g carbs/hr. Dual-source carbs (glucose + fructose) allow absorption rates up to 90g/hr.

FUEL PLAN
245TOTAL CARBS (G)
8GELS NEEDED
70G CARBS / HR
2.1FLUID (LITRES)
tips_and_updates

Start fuelling at 30min. Take 1 gel every ~25 minutes with 150ml water.

Race Distance directions_run
info

Negative splits (faster second half) are the hallmark of a well-paced race.

PACE BREAKDOWN
4:30MIN / KM
7:14MIN / MILE
13.3KM/H
22:305K SPLIT
Session Data water_drop
SWEAT RATE
2.0L/hr
2.0TOTAL LOSS (L)
2.8% BODY WEIGHT
warning

You are losing more than 2% body weight — performance is likely impaired. Increase fluid intake to 500-800ml/hr.

Recovery Intelligence Hub

Use our interactive tools to calculate your recovery needs, sleep debt, and optimal supplementation timing.

Your Sleep dark_mode
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Research: Sleep debt is cumulative. Even 30 minutes of lost sleep per night compounds into significant cognitive and physical impairment over a week.

WEEKLY SLEEP DEBT
6.0hrs
2.0DEFICIT LAST NIGHT
6.0WEEKLY DEBT (HRS)
4NIGHTS TO RECOVER
18%PERFORMANCE LOSS
Recovery Factors fact_check
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Research: Recovery readiness combines sleep quality, muscular recovery, stress load, and autonomic nervous system markers. Higher scores indicate greater training readiness.

READINESS SCORE
72/100
26SLEEP SCORE
17MUSCLE SCORE
11STRESS SCORE
17HRV SCORE
tips_and_updates

Moderate recovery. Consider a moderate-intensity session or active recovery.

Your Schedule event
:
:
:
info

Research: Timing recovery supplements relative to your training and sleep schedule maximises their effectiveness. Magnesium and glycine work best 60 minutes before bed.

YOUR SUPPLEMENT SCHEDULE
4windows
6:00 PMPOST-WORKOUT
9:00 PMMAGNESIUM
9:30 PMGLYCINE
6:30 AMMORNING STACK
tips_and_updates

Timing guide: Post-workout: Protein + carbs immediately after training. Evening: Magnesium 60min before bed, Glycine 30min before bed. Morning: Zinc + Ashwagandha with breakfast.