How everything works.

Nearly everything on TS Coaching is free to use, and most of it works without an account. When you are signed out, the home page is a quick way to try a calculator right away. When you are signed in, the same page becomes your Today home: a simple dashboard that points you back to what you were working on.

A free account is worth it for one reason. It saves your numbers so you do not retype your height, weight, and goal into every tool. Fill in your profile once in Settings and the tools prefill from it.

• Try any calculator with no account and no signup wall.
• A free account saves your results and prefills the tools from your profile.
• Set your goal, units, and measurements once in Settings.
• Come back to the Today home to pick up where you left off.
• Following a workout or combined plan? Today shows which week you are in and what that week is about.
• Today points you at Watchdog when a saved number has drifted, and lists any flow you scheduled that is due again.

The tools are the heart of the app. Each one takes a few inputs and gives you a clear number plus a plain-English read on what it means for you. They lean on well-known formulas and general guidance, not medical advice, so treat the results as a starting point for your own decisions.

Open a tool, enter your numbers, and the result appears below. A value you enter in one tool carries over to matching inputs in the others, and if you are signed in your inputs also prefill from your profile. On many tools a what-if slider then lets you move one input, like your weight, and watch the result change without recalculating. Nearly every tool ends with a Learn the details section that walks through the method behind the number, collapsed until you open it. Every tool is grouped by category, and each category also has a written guide of its own: what its numbers mean, which one to start with, and what they cannot tell you. The full list is in Every tool at the bottom of this guide.

• Body & Health: composition, metabolism, and baseline numbers.
• Nutrition: calories, macros, hydration, and timing.
• Training: strength, programming, and cardio.
• Lifestyle & Wellness: sleep, stress, recovery, and habits.

A guided flow is a short, ordered run through the handful of tools that fit one goal, so you are not left guessing which calculator to open first. Each step explains why it is there. Fat Loss Starter Kit, Complete Beginner, and Powerlifting Meet Prep are a few of them.

Work down the steps at your own pace. Your progress is saved per flow, so you can leave and come back. Your values are shared across the whole app, so a number you set in one flow is already there in the next.

Finish a flow and you get a short AI-written summary of what your numbers say together, which you can download, copy, or share. Signed in, you can also put a flow on a schedule, and Today reminds you when it is due again.

Build a custom flow from a goal, a template, or your own choice of tools. Add, remove, and reorder the steps before saving it to Your Flows. You can edit it later or copy an existing flow as a starting point.

When you save a tool result, it lands in My Results. It is your running set of numbers in one place, so you can see how they fit together instead of hunting through each tool again. It works signed out too, saved to your browser, and the results you save before signing up come with you when you create your free account.

If a saved result was built from a value you have since changed, it gets flagged as stale so you know it may be out of date. Recheck it and it recalculates from your current numbers, then saves the fresh version. This page also says how many are stale and points at Watchdog, which is where redoing all of them at once lives.

Every saved result also carries a then and now. Rerun the tool and the page reads the fresh number against your last save of it, field by field, with the difference spelled out. If the two were saved in different units, or they lead with different numbers, it says so and shows both readings rather than subtracting one from the other. You can still pick any two saves by hand in the history list below it.

• Save any tool result with one tap.
• See all your saved numbers together in one view.
• Stale flags mark results built from values you have changed.
• Recheck any one result to recalculate and save the current version, free, on its own page.
• Then and now on any saved result: rerun it and read the fresh number against your last save.
• Download or print your numbers anytime; the export carries your full dated history, not just the latest of each.

I built Watchdog to show what changed since you last looked. It reads your saved numbers on each visit, with an action beside each finding. A free account can see a worked example; Pro and Client accounts get their own findings.

• Repair queue: see which inputs changed, then rerun one result or the whole queue. Flagged reruns wait for your approval before saving.
• Fresh measurements: see which readings are due to be taken again.
• Goal pace: see when your saved numbers suggest your pace has shifted.
• Where you sit: see each reading on its own scale, with your first save beside your latest.
• Check again: refresh the findings whenever you want another look.

The Plan Generator builds a workout, nutrition, or combined plan from your goal and your saved numbers. It writes a structured plan you can read, tweak, and come back to. Every plan you generate is saved to your Library, where you can filter by type, favorite the ones you return to, and rename them to whatever makes sense to you. Your first plan of each kind becomes your active plan automatically, the plan the app treats as the one you are following. You can set a different plan active anytime, and you can deactivate or delete an active plan, with a heads-up first about what Your Corner stops seeing.

Each month, a free account builds one full workout plan and one full nutrition plan, or one combined plan covering both. They are the same plans Pro gets, they stay in your Library, and the allowance refreshes at the start of each month. Pro builds up to 10 a month, whenever your goals change. What it builds is a starting draft, not professional or medical advice, so use your judgment before acting on it.

• Generate workout, nutrition, or combined plans from your numbers.
• Free: one workout plan and one nutrition plan a month, or one combined. Pro: up to 10 a month.
• Library keeps every plan you build, with filters, favorites, and renaming.
• Combine a workout plan and a nutrition plan you already have into one combined plan.
• Edit the structured plan, never raw data.

Your Corner is a chat that can already see your saved results and active plan, so you do not have to re-explain yourself. Ask it anything about training, nutrition, recovery, or the app itself.

It can also do things, not just talk. Ask a question that one of the calculators answers and it runs the real calculator with your saved numbers, then shows you the tool’s own result card. It never works the number out in its head, so what it tells you and what the tool page tells you cannot disagree. Saving that result is your tap, not automatic.

Ask it to change your plan and it drafts the rewrite and shows you a before and after. Nothing is written to your plan until you tap to apply it, you can discard it instead, and you can undo it afterwards. It proposes, you approve, every time.

You can keep several conversations going and switch between them from the list beside the chat. Start a new one whenever the subject changes, rename any of them, and delete the ones you are done with. Each conversation is saved to your account, so it is there on your phone and your laptop, and only the one you have open is ever sent to the coach.

• Drafts plan changes as a before and after you approve, apply, or undo.
• On a low readiness score, offers a lighter version of today for you to approve.
• Runs the real calculators with your numbers, never guessed maths.

Plan changes wait for your approval, and calculator results save only when you tap. Email preferences live in Settings.

The mental health check-in is a short, anonymous questionnaire with a personal read and a few things to try. The read is written by AI from your answers. Nothing is saved or tracked, and you do not need an account. It is a self-reflection prompt, free for everyone, and it is not a diagnosis or a substitute for care from a professional. If something feels heavy, talking to a doctor or a qualified provider is always the right next step.

The tools are the free front door. Coaching is the quiet upgrade for when you want a person in your corner. It is month to month, built around weekly check-ins, custom programming and nutrition, form review, and direct text access to me.

You apply on the coaching page with one short form, and I read every application. If it is a fit, your acceptance email includes a checkout link, and paying in the app is what makes it official. There is no pressure and no long contract. You can cancel anytime and pause up to 4 weeks a year. If you do cancel, nothing ends abruptly: coaching runs through the period you already paid for, and the app shows you exactly when it winds down.

Every calculator is free forever, and so is saving your results and seeing their whole history. Pro does three things: it raises the monthly cap on plans to 10, it unlocks features a free account can see but not use, and it changes what arrives by email. Client is 1:1 coaching, which includes everything in Pro. Your Corner and Watchdog have previews you can explore before upgrading.

Everything Pro unlocks runs the same way: your corner proposes, you approve. It drafts, it shows you a before and after, and it waits. Nothing it writes reaches your plan or your saved data without your tap.

Pro includes one personal review from me for the life of the account. Coaching clients can ask for one whenever they want. Anyone can buy another review when they want one, including free accounts.

The features in the Pro column above need a Pro plan. The free tools stay free.

The complete toolkit, grouped the same way it is in the app. Tap any tool to open it. Each line is a quick note on what the tool does and, where a method is well known, the formula it uses.